Murph Prep

WOD for May 20, 2019

WOD
18:00 E(3)MO(3)M (Or, 6 Rounds)

Every Three Minutes:
:30 Wall Sit (20/15 DBall Front Rack)
15 Front Squat (20/15 DBall)
:60 Plank
Rest remainder of three minutes

After 6 Rounds, Rest till 20:00

40 Burpee Pull Up
800m Run/Row

One Dumbbell

WOD for May 17, 2019

WOD
4 Rounds, One Dumbbell (50/35)
10 DB Squat Snatch
8 DB Lawn Mower Pull
6 DB Push Press
4 Turkish Get Up
1 Lap

This workout is Dumb

WOD for May 10, 2019

WOD
All with 50/35 Dumbbell
10 Russian Twist
20 Shoulder2overhead (10 each arm)
30 Toes2Bar
40 Snatch
50 Step Up
40 Snatch
30 Toes2Bar
20 Shoulder2overhead
10 Russian Twist
500m Row

Moar Quick Math

WOD for May 6, 2019

WOD
Each Round:
:30 Work, :30 Rest
:25 Work, :35 Rest
:20 Work, :40 Rest
:15 Work, :45 Rest
:10 Work, :to Rest

Round 1: Front Squat (65/45)
Round 2: Clean & Jerk (75/55)
Round 3: Deadlift (135/95)

1:00 Rest

25 Pull Up
25 Push Up
25 Toes2Bar

Spartan Training

WOD for May 3, 2019

WOD: “300”
10 Rounds:
5 Pull Up
10 Dumbbell Movement
15 Sit Up

Round #:
1. Push Press
2. DB Burpee
3. Power Clean
4. Bench Press
5. Lunge Steps (5 each leg)
6. Front Squat
7. Bent Over Row
8. Snatch (5 each arm)
9. Deadlift
10. Thruster