Murder Monday 3-8-2021
WOD:EMOM 30:Alternating between,1- 15/12 Cal AB 2- 5-10 Strict Pull-ups 3- 60 DUs 4- 20 Heel Taps 5- :40 Handstand Hold
WOD:EMOM 30:Alternating between,1- 15/12 Cal AB 2- 5-10 Strict Pull-ups 3- 60 DUs 4- 20 Heel Taps 5- :40 Handstand Hold
ARTNER WOD:AMRAP 20:1 DBL DB Devil Press2 DBL DB Front Rack Lunges3 DBL DB Push Press4 DBL DB Step-Ups-Partner 1 completes a full round, Partner 2 rests. Switch after each round.
STR: Deadlifts WOD:On a 7:00 Running Clock:2 Rounds:15 Deadlifts*20 Box Jumps20 Pull-ups Immediately into, AMRAP 5:5 Deadlifts*5 Box Jump Overs5 CTB Pull-ups *Increase Deadlift weight if possible.
STR: DB Bench Press WOD:“INFINITY LOOP”4 RFT:10 Push Press (75/55)10 Up Downs Rest 2:00 3 RFT:10 Push Press (95/65)10 Burpees Rest 2:00 2 RFT:10 Push Press (115/75)10 Bar Facing Burpees
STR: Core Work WOD:Every 2:00 for 6 SETS:15 Toes To Bar50 Double-Unders
STR: Back Squats WOD:AMRAP 15:8 Back Squats12/10 Cal AB16 Alt DB Hang Clean
STR: Snatch WOD:“SWITCHEROO”AMRAP 15:20 Alt DB Snatch (50/35)20 Single DB Suitcase Carry Lunges *Switch hands after 10 Lunges.250/200m Row
PARTNER WOD:AMRAP 24:40 Wall Balls4 Rope Climbs40 MB Facing Burpees4 Rope Climbs40 MB Box Step-Ups *Hold MB anyway4 Rope Climbs-One partner works at a time. Switch as needed.
STR: Sumo Deadlifts WOD:4 SETS:15 Sumo Deadlifts30 Sit-ups60 DUs REST 1:00
STR: Push Press WOD:2 RFT:1000m Run50 Alt Walking Lunges25 HSPU