WOD 5.19.23

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A. Super Set Cluster 3-3-3-3-3 Skill Work Rope Climb Prep and Progressions B. For Time* 10 Rounds 1 Rope Climb 5 Hang Power Clean 5 Push Press 5 Thruster Perform With 43/30KG Barbell *20 Minute Time Cap …

WOD 5.18.23

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A. For Time* 30 Bench Press 84/57 *8 Minute Time Cap B. 10 Minute AMRAP Double Kettlebell Complex 5 Deadlift 25' Farmers Carry Lunge 5 Snatch 25' Overhead Lunge Perform With Pair Of 1.5/1P Kettlebell

WOD 5.17.23

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A. Super Set Every 1:30 x 9 Rounds Round 1, 4, 7 10 Dumbbell Bicep Curl 10 Dumbbell Hammer Curl Round 2, 5, 8 20s Dumbbell Mixed Grip Hold 20 Dumbbell Romainian Deadlift Round 3, 6, 9 15 Strict Hanging Oblique Knee Raise 15…

WOD 5.16.23

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Murph Prep: Week 3 Day 1 For Time 1 Mile Run 50 Pull-up 100 Push-up 150 Air Squat 1 Mile Run Partition Pull-up, Push-up, Air Squat As Needed

WOD 5.15.23

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A. Super Set Jerk Complex 1-1-1-1-1-1 1 Jerk Complex = 1 Pause Push Jerk + 1 Split Jerk Skill Work Double Under Practice + Progressions B. For Time 5 Rounds 50 Double Under 16 Dumbbell Snatch 50/35# Courtesy…

WOD 5.14.23

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A. EMOM x 8 Rounds 3 Hang Power Clean B. For Time 15-12-9-6-3 Reps Of... Power Clean Bar Facing Burpee

WOD 5.13.23

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Murph Prep Day 6 30 Minute AMRAP 400M Run 10 Pull-up 20 Push-up 30 Air Squat Wear A 20/14# Vest

WOD 5.12.23

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A. 20 Minutes To Establish A 1RM... Bench Press B. For Time 3 Rounds 20 Kettlebell Swing 1.5/1P 20 Box Jump 24/20" 20 Dual Kettlebell Push Press 1.5/1P 20 Elevated Ring Row

WOD 5.11.23

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A. Super Set Every 3:00 x 5 Rounds Snatch Complex (Snatch Pull + Power Snatch + Overhead Squat) 1-1-1-1-1 False Grip Ring Pull-up 3-3-3-3-3 B. "Amanda" 9-7-5 Reps Of Ring Muscle Up Squat Snatch 61/43 …

WOD 5.10.23

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A. Super Set Every 2:30 x 5 Rounds Single Arm Dumbbell Bent Row 1001 - Right Arm 8-8-8-8-8 Single Arm Dumbbel Bent Row 1001 - Left Arm 8-8-8-8-8 Barbell Curl 2001 8-8-8-8-8 B. 12 Minute AMRAP 8 Single Arm Dumbbell…