Yearly Archives: 2024

Skill-work: 20 Phase 1 Turkish Get Ups  20 KB Pull Throughs  2 Rounds  30 secs on 30 secs off L-sit Hold  Battle Ropes  Hollow Hold Conditioning:  For Time  250 M…

only 8:30 amWodMurph1 mile run100 pull ups200 push ups300 squats1 mile runWear a weighted vest if you have oneModifications will be available

35-40 Min CAP 3 Rounds  100 M Farmers Carry  Med Ball Clean Balls 25 DU’s   3 Rounds  10 Burpee Knees to elbows  20 Pistol Squats  150 M Ski  3 Rounds …

Skill-work: Every 90 secs  3 HS Clean + 3 Front Squats  Conditioning AMR 14 Mins  10 LungeSters ( 20/35)  10 Ring Rows  10 Cals on Echo Bike 

Skill-work: 4 Rounds  30 sec sorenson hold   Inside sled push down and back  Conditioning: 5 Rounds  400 M Run  21 Deadlifts  14 T2B  40 DUs