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Last 7 WODS

Strength:


EMOM 12

Odd: 1 back squat @ 75% 1RM 

Even: 30s hollow body rock


WOD:

Row 1k

R2M x2


  

MEMORIAL DAY MURPH 



   

 

CORE:

3 sets:

A1. 8/leg RDL 

A2. dragon flag x8 (lyng body lever)

A3. 15 BB hip thrust w/ back on bench @ 2121
WOD:

AMRAP 14
10 thruster 75/55

8 burpee over bar 

Run 200m 

  

Strength: 


A. Front squat at 32×1 tempo 4×5-6 

B. Behind the neck press x2 + behind the neck push jerk x3 – 5 sets 

WOD: 



“Isabel” 

30 power snatches for time 135/95 

  

Goay day/Active Recovery 

  

Strength: 



A. Armadillo drill with a partner 30seconds x3 
B1. 5 L-sit pullups 

B2. 12 beat swings 

Rest 1 min x3 

WOD:


“Elizabeth” 


21-15-9

Power cleans 135/95

Ring dips 

  

Strength: 


A. Back squat 3×10 
B. Accumulate 3 mins in a handstand hold 

WOD: 

30 RKBS 70/53

Rest 1 minute 

1 min max DU 

Rest 1 minute 

10 burpee box jumps 

Rest 1 minute x3 

  

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