Monday 04/17/2023

WOD
"Half Murph"
1000 Meter Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000 Meter Row

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.

Friday 09/16/2022

WOD
"Well Rounded"
10 Rounds For Time:
3 Clean and Jerks 155#/105#
200 Meter Run
1 Round of "Cindy"

*Cindy  = 5 pull ups + 10 push ups + 15 air squats

Saturday 07/10/2021

WOD
IN TEAMS OF 2...
FOR TIME
20 Deadlifts 275#/185#
40/30 Cal Bike
20 Deadlifts
60/48 Cal Bike
60 Pull-Ups
20 Deadlifts 
90/72 Cal Bike
60 Pull-Ups
80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

Saturday 05/01/2021

WOD
IN TEAMS OF 2...
AMRAP x 22 MINUTES*
5-7-9-11-13-15-17
Russian KB Swings 70#/55#
Pull-Ups**

*P1 works on  round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5's and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning. 
(Score is Total Burpees)