WOD
Friday 20250627
Shoulder press 3-3-3-3-3-3-3 reps
Additionally, practice planks for 10 minutes and stretch for another 15 minutes.
Thursday 20250626
3 rounds for time:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups
Tuesday 20250624
Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Monday 20250623
For Load:
Overhead squat 3-3-3-3-3 reps
Additionally, practice scales for 10 minutes and stretch for another 10 minutes.
Saturday 20250621
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Friday 20250620
5 box jumps
10 squat cleans
Rest 1 minute
10 box jumps
10 squat cleans
Rest 1 minute
15 box jumps
10 squat cleans
Rest 1 minute
20 box jumps
10 squat cleans
Rest 1 minute
25 box jumps
10 squat cleans
Thursday 20250619
4 rounds for time:
Run 400 meters
25 dips
Wednesday 20250618
For Load:
Deadlift 5-5-5-5-5 reps
Also, spend 20 minutes practicing the back roll to support on the rings.
Tuesday 20250617
3 rounds:
Max handstand push-ups in 5 minutes
Max pull-ups in 2 minutes
Max squats in 1 minute
Monday 20250616
Grace
30 clean and jerks for time