Monday 220502

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WOD-

2 Rounds of
Run, Row, Bike, or Ski for 4:00 right into
As many rounds as possible in 10:00 of:
“Cindy”
5 Pull ups
10 Push ups
15 Air squats

Rest 2:00 between rounds

Score = total rounds of Cindy over the 2 rounds
*If you plan to wear a vest during Murph, you can start to wear one on the Monday prep work.

SPRINT-

24 Minute AMRAP:

20 SlamBalls
16 Knees to Elbow
12 DB Clusters
8 Ring Rows
4 Wall Walks

━ Past WODs

Wednesday 240320

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Wednesday 240103

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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