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Daily Wod

28
May

Push press

Wednesday 5/29/19W/partnerAMRAP 8 min:10/7 Calories12 barbell strict press+Push pressWork to a heavy set of 2+AMRAP 15 min:2 rounds:50/40 Calories50 Ground to overhead (75/55)Max reps Toes...
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26
May

Memorial day Murph

Monday 5/27/19 “Murph”For time:Run 1 mile100 Pullups200 Pushups300 Air squatsRun 1 mile*If you have a vest, wear it. *You may split up pullups pushups and...
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25
May

Grip and rip

Sunday 5/26/19 EMOM 6 min:10 Banded deadlifts + Deadlift Establish a 2RM +EMOM 20 min:1 min: 50 Double unders1 min: 20 Russian KB swings (70/53)...
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24
May

Memorial day

Saturday 5/25/19 “Will Lindsay”10 rounds for time:3 Devils press (50/35)22 DB lunges (50/35)19 Air squats*If you have a vest wear it**Hold DBs however you wish...
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22
May

Shoulder pump

Thursday 5/23/19 Bench pressWork to a 2RM*20 hollow rocks after each round+For time:Run 800mthen15-12-9-6 Strict Handstasnd pushups*10 Devils press after each round (50/35) Danville 60...
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20
May

Heavy and high

Tuesday 5/21/19 EMOM 10 min:8 Russian KB swings + 8 Goblet squats (53/35)+Front squatEstablish a 2RM+AMRAP 10 min:6 DB shoulder to overhead (70/50)(3L/3R)6 Box jump...
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19
May

Murph training

Monday 5/20/19 5 rounds for total air squats and pushups2 min clock:20/15 Cal bikeMax reps air squatsRest 1 min2 min clock:20 burpees or 20/15 Cal...
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