Tuesday 12/03/2019

Strength
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

WOD
"Little Dipper"
21-15-9:
Push Jerks 135#/95#
Lateral Barbell Burpees

Monday 12/02/2019

WOD
"Flinstones"
AMRAP 20:
50 Wallballs 20#/14#
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches 70#/50#

Saturday 11/30/2019

WOD
"Iron Lotus"
Teams of 3
For Time (30 Minute Cap):
55/40 Calorie Assault Bike
80/60 Calorie Row
80 Box Jump Overs 24"/20"
80 Overhead Squats 95#/65#
80 Hang Power Snatches 95#/65#
80 Overhead Squats 95#/65#
80 Box Jump Overs 24"/20"
80/60 Calorie Row
55/40 Calorie Assault Bike

*break up work however you like

Friday 11/29/2019

WOD
"Team Murph Row"
In Teams of 2
For Time:
2000 Meter Row
100 Pull-ups
200 Push-ups
300 Squats
2000 Meter Row

*athletes can break up work however they see fit except for the rowing.