WOD
Saturday 200530
Partner Fun For Time:
10 x 200 Meter sprints
While your partner is sprinting perform
as many reps as possible of the following
movements for each...
Friday 200529
ENDURANCE-
W9 D2
Row, run, or bike
3 Rounds of
1500 M @ RPE 5-7
300 M @ RPE 8+
No rest between each round. Once you hit
1500 M, go...
Thursday 200528
WOD-
For Time:
200 Meter walking lunge
then....
3 Rounds for time:
25 Air Squats
25 GHD Sit-ups
25 Hip Extensions
At home verion/options
For Time:
200 Meter walking lunge
then....
3 Rounds...
Wednesday 200527
WOD-
5 Rounds For Time:
10 Hang Power Snatch 95#(65#)
10 Bar Facing Burpees
50 Double Unders
At home version/options
5 Rounds For Time:
20 Kettlebell Swings
10 Burpees
...
Tuesday 200526
VERVE Workout of the Week (WOW)
Every 5:00 x 5 rounds
21(15) Calories on the bike
15 Toes to bar
100 Meter prowler push
Rest remainder of the time
*Score...
Monday 200525
"Murph"
For Time:
Run 1 mile then:
100 Pull-ups
200 Push-ups
300 Air Squats
then:
Run 1 mile
Rx= 20/14lb vest
Break up pull-ups, push-ups, squats
as needed.
25 rounds of 4-8-12, 5-10-15, are common...
Sunday 200524
WOD-
Active Recovery WOD (Murph Tomorrow)
Every 2:30 on a
20:00 clock:
10 burpees
20 Russian Twists
30 Double Unders
Saturday 200523
WOD-
8 Rounds For Time of:
8 Shoulder-2-Overhead 115#(75#)
8 Front Rack Lunges 115#(75#)
8 Box Jumps 20" (everyone)
For the box jumps just go fast as possible
and don't...
Friday 200522
ENDURANCE-
W8 D3
Row, Run, or Bike
5 x 10:00 @ RPE 5 - 7
Rest 5:00 between each set
WOD-
Every minute on the min for
40:00:
Min 1) 10 Squat...
Thursday 200521
WOD-
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Chest-2-Bar Pull-ups
At home version/options-
For Time:
50-40-30-20-10
Double Unders
Bentover Row (if single arm, split
reps per arm if desired)