Murder Monday 3-22-2021
STR: Push Press WOD:AMRAP 15:3-6-9-12-15 etc (go up by 3s)Push PressPull-upsDips **Ring, Box, Matador (athlete’s choice)
STR: Push Press WOD:AMRAP 15:3-6-9-12-15 etc (go up by 3s)Push PressPull-upsDips **Ring, Box, Matador (athlete’s choice)
STR: DB Bench Press WOD:EMOM 5:5 Push-ups10 Front Rack Alt Lunges Rest 1:00 AMRAP 3:Max Cal AB Rest 1:00 EMOM 5:5 Push-Ups10 Front Rack Alt Lunges
STR: Deadlifts WOD:AMRAP 13:5 Deadlifts25 DUs 15 WB25 DUs
STR: Push Press WOD:7 SETS:9 Pull-ups12 DB Push Press15/12 Cal Row/AB/Ski *Rest 1:00*Athletes can use same machine or rotate each round.
STR: Back Squats WOD:For Time:30 Back Squats50 Burpee Box Jumps Overs30 Back Squats
STR: Snatch WOD:AMRAP 15:250/200m Row12 GTOH250/200m Row12 Plate GTOH
STR: Push Press WOD:5 SETS:6/6 DB Hang Power Clean to OH12 Toes To Bar18/14 Cal RowRest 1:30
STR: Deadlifts WOD:For Time:1 Mile Run *SUB: 1750m Row/1500m Row30 Deadlifts800m Run *SUB: 1000m Row/800m Row15 Deadlifts
STR: Cleans WOD:“Elizabeth-ish”For Time:18-15-12-9Hang Power Cleans (135/95)HR Push-ups
STR: Back Squats WOD:AMRAP 12:8 Alt DBL KB/DB Thrusters (athletes will thruster one KB while the other KB is in the FR position. Then they will switch to the other arm the next rep)16 Sit-ups