WOD

Workout: AMRAP 26 8 Power Cleans (75/115#) 10 Shoulder-to-Overhead (75/115#) 12 Lateral Hops over barbell per side 14 Sit-Ups Row 200/250m
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Workout: Coach Mitch’s Engine Builder 5/13/2023 For Time:15 rounds of:1 rounds of Cindy + 15/20 Calorie Row Rest 5-10mins (until fully recovered) Then:Run 10 minutes Athletes who plan to wear a vest during Murph can wear one for both parts of this workout. There is no scheduled rest between the 15 rounds (1 round of Cindy + 20 Cal Row) so move directly through all of them. Rest the 5-10 minutes “between Part 1 and Part 2* and then complete the final Run.Feel free to log/track distance covered during the 10 minute run and log that in the comments section. Track FINAL TIME on the clock after the 10 minute Run.
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Strength: E2MOM x 5 Back Squat x 3 reps @30X1 Tempo Workout: Half Murph For time: Run 800m 50 Pull-Ups 100 Push-Ups 150 Air Squats Run 800m Weight vest optional for those expecting to use one during Murph.
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Workout: EMOM 30 (6 rounds) 1- 12 Alternating Single-Arm DB Hang Clean and Jerk (6 per arm) (20/35#) 2- 12 Slow Banded Pull-Aparts 3- 50 Single-Unders 4- 3 Wall Climbs 5- 8/12 Calorie Bike
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Strength: 12 minutes to complete 5 rounds of: 1 Power Snatch + 3 Hang Power Snatch (Last completed on 7/20/2022) Workout: AMRAP 14 150/200m Row Toes-to-Bar + Burpees Increase TTB and Burpees by 2 each round
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