WTF Wednesday 6-2-2021
STR: Back Squats WOD:For Time:21-15-9-12-9-6Front SquatsToes To Bar
STR: Back Squats WOD:For Time:21-15-9-12-9-6Front SquatsToes To Bar
“Post Murph WOD:”3 Rounds For Quality:500/400m Row30/20 Cal AB30 Sit-ups
WOD:“MURPH”For Time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run-Wear a weight vest (20/14)
TEAM WOD:Teams of 3/4 (depends on attendance)For Time:200m Fire Hose RunObstacle400m Fire Hose RunObstacle200m Fire Hose RunObstacle200m Fire Hose RunObstacle400m Fire Hose RunObstacle200m Fire Hose Run Obstacle #1:Cargo Net – each member will complete 1 climb. While 1 team member climbs, other members are doing max burpees. Obstacle #2:Heavy Sled Drag Pull/Push – each team […]
STR: Clean WOD:AMRAP 13:15 Box Jump Overs12 TTB9 Burpees
STR: Push Press WOD:3 RFT:800/650m Row200m DBL KB Suitcase Carry
WOD:4 Rounds:1:00 – Max Plate GTOH1:00 – Max DB Renegade Rows1:00 – Max Cal AB1:00 Rest
STR: Back Squats WOD:“Lighter Fluid”For Time:75 Thrusters (45/35)200 DUs 75 Thrusters
STR: Deadlifts WOD:Every 2:00 for 5 Sets:8 Deadlifts16 DB Suitcase Carry Walking LungesIn remaining time,Max DB Slides-Rest 1:00
PARTNER WOD: If you have one, bring your weight vest! Last weight vest Saturday before MURPH!