MURDER MONDAY 3-13-2023
WEEK 5 WOD:EMOM 18:Alternating between, 1- 200/150m Row2- 8-10 Lateral Burpees Over Rower3- 10-15 Wall Balls (20/14)⁃ Do not exceed :45 per set.
WEEK 5 WOD:EMOM 18:Alternating between, 1- 200/150m Row2- 8-10 Lateral Burpees Over Rower3- 10-15 Wall Balls (20/14)⁃ Do not exceed :45 per set.
DELOAD WEEK 4 WOD: EMOM 16: Alternating between, 1- 50 DUs 2- 5 DBL DB Hang Power Cleans (50/35) 3- 200m Run 4- 15 Sit-ups STR: Squats
DELOAD WEEK 4 WOD: 5 Sets: 600m Row Then, 2min Max AB Cal Rest 1min between sets. Score is calories
DELOAD WEEK 4 WOD: For Time: 1000m Run Then, 5 Rounds: 5 Strict Pull-ups 15 Air Squats Then, 1000m Run STR: Tall Snatch
WEEK 3 WOD: 5 Sets: 200m Run 15 DB DBL Front Squats (50s/35s) 9 Burpee Box Jump Overs (24/20) Rest 1min between sets.
WEEK 3 WOD: 10 Rounds: 1min AB :10 Rest 1min Ski :10 Rest 1min Row :10 Rest Focus technique. Moving for quality.
WEEK 3 WOD: 1 Set: Minute 1: 12/10 Cal Row Minute 2: 8 DBL Fronts Squats (50s/35s) Minute 3: 12/10 Cal Row Minute 4: 6 DBL DB Push Press Minute 5: 12/10 Cal Row Minute 6: 4 DBL DB Thrusters Minute 7: 12/10 Cal Row Minute 8: 2 DBL DB Clusters STR: Deadlifts
WEEK 3 WOD: 6 Sets: 50 DUs ODD SETS: 10 Alt DB Hang Power Cleans (50/35) EVEN SETS: 10 Alt DB Hang Power Snatch 10 Burpees Over DB Rest 1min between sets. STR: Snatch
WEEK 2 WOD: 4 RFT: 25/20 Cal AB 25 Weighted Sit-ups 20 Alt DB Hang Power Clean (50/35) TC: 25min
WEEK 2 WOD: 5 Sets For Quality: :30 L-Sit Hold 1:00 Handstand Hold 1:30 Dead Hang Hold Rest 1min between sets. CORE FIN