April 26, 2018

For time using a SINGLE dumbbell:

10 Pull Ups

40 Overhead Lunge Steps

30 Alternating Snatches

10 Pull Ups

20 Overhead Squats, 10 each arm

10 Pull Ups

10 Turkish Get Ups

10 Pull Ups

MEN: 50  Women: 35

STRENGTH WOD:  Back Squat 80% 3X3

April 25, 2018

"Murph" warm up

Complete for time:

800 Meter Run

75 HR Push Ups

400 Meter Run

100 Body Squats

800 Meter Run

50 Pull Ups

STRENGTH WOD:  Bench Press 80%  5X3

April 24, 2018

Complete as many reps as possible in 15 minutes of:

1 Back Squat, 1 Shoulder Push Press, 1 Deadlift

2   BS              2  SPP                            2 DL

3  BS               3 SPP                             3 DL

MEN 135   Women  95

April 23, 2018

Complete for time:

100 Calorie Row

75 Thrusters (45/35)

50 Pull Ups

75 Wall Balls (20/14) *no squat

100 Calorie Row

STRENGTH WOD:  Clean & Jerk 1 rep max

April 21, 2018

Blind draw PARTNER wod:  8:50am

Complete 40:00 AMRAP of:

400 Meter Run w/ ball

800 Meter Row

20 Clean & Jerks (95/65) no dropping

20 SDLHP (95/65) no dropping