Category: WOD
Wednesday February 12, 2020 'Wednesday Workout'

Workout: Team Murph

1 Mile run

100 Pull ups

200 Push ups

300 Air squats

1 Mile run

**Unpartitioned**

Tuesday February 11, 2020 'Tuesday Workout'

Strength: Push Press 3×3 @ 80%

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

20 Situps

15/12 Calorie Row/Assault Bike **Alternate each round

10 DB Lunges (50lb./35lb.)

Extra Credit: 3 Rounds

15 Reverse Hypers

10 Ring Dips

:30 Second side plank (Each side)

Sunday February 9, 2020 'Monday Workout'

Strength: Front Squats 3×3 @ 80%

Workout: For Time

25-20-15

Power Cleans RX M (95lb.-115lb.-135lb.) RX Fe (63lb.-73lb.-93lb.)

Lateral Burpees Over Bar

Toes To Bar

Thursday February 6, 2020 'Friday Workout'

Strength: Deadlift 3×2 @ 80% *reset each rep, try to overhand as long as possible*

Workout: 7 Rounds For Time

7 DB Thrusters RX(50lb./35lb.)

21 Double Unders

7 Chest To Bar

Extra Credit: 4 Rounds

10 DB Bench Press

20 Strict Sit up

10 Dips

Thursday February 6, 2020 'Thursday Workout'

Strength: Mobility!

Workout: 30 Minute AMMAP (As Many Meters As Possible)

Teams of 2

Row **Switch every 400m**

*Score is total meters, rollover counts…*

Tuesday February 4, 2020 'Wednesday Workout'

Strength: Push Press 3×2 @ 80%

Workout: “Isabel”

For Time

30 Power Snatches RX(135lb./93lb.)

Extra Credit: 4 Rounds

15/12 Cal Ski erg

15/12 Cal Assault Bike

50 Plate Twist

Tuesday February 4, 2020 'Tuesday Workout'

Workout: “Loredo”

6 Rounds For Time

24 Air Squats

24 Push ups

24 Walking Lunges

400m Run

Extra Credit: 4 Rounds

15 GHD Sit ups

15 Reverse Hypers

15 DB Kickbacks

Monday February 3, 2020 'Monday Workout'

Strength: Front Squats 3×2 @ 80%

Workout: CF OPEN 13.4

7 Minute Ladder

3-6-9-12-15-18-21-…..

3 Power Clean + Jerk RX(135lb./93lb.)

Toes To Bar

Thursday January 30, 2020 'Friday Workout'

Strength: Deadlift 3×5@ 70% **reset every rep and try to overhand as long as possible**

Workout: For Time

40-30-20-10 Russian Swings RX(53lb./35lb.) RX+(70lb./53lb.)

20-15-10-5 Pull ups RX+(Strict Pull ups)

40-30-20-10 Double Unders RX+(Every break +10 walking lunges)

Thursday January 30, 2020 'Thursday Workout'

Strength: Mobility

Workout: For Time

Partners of 2

200 Calorie Assault Bike

**Every 4 mins 8 Power Snatches RX(95lb.63lb.)