WOD Programming – Week of 5/9/22

Monday

Half-Murph; if you have a vest, wear it.
For time
800m run
10 Rounds of Cindy
1 round is
5 pull ups
10 push ups
15 air squats
800m run

Athlete’s planning to adjust/modify reps for Full-Murph on Memorial day,
it is suggested to complete 5 rounds of Cindy.


Tuesday

AMRAP 10 for Quality
20 Birddogs Knee-to-Elbow, 10 each side
20 Paloff Press, 10 each side
20 Landmine Rotators, 10 each side

AMRAP 25 with a Partner
10 Calorie row, devide cals per person as desired
50m Farmers carry, both carry at the same time
20 Calorie Row
50m Farmers carry
30 Calorie Row
50m Farmers carry
(n+10) Cal Row
50m Farmers Carry
Etc…


Wednesday

E2MOM x 6
16 Barbell Back Rack/2xDB Step Back Lunges, 8 each leg; moderate

E3MOM x 6
21 Wall Balls, 20/14
14/11 Calorie Bike
6 Double DB Box Step Up-Overs. 24/20; 50s/35s


Thursday

AMRAP 5
25m Forward Sled Drag, heavier than last time
25m Backward Sled Drag
** Rest 2 mins**
AMRAP 5
Max Burpee Sandbag Wall-Overs
** Rest 2 mins**
AMRAP 5
8 Sledgehammer Tire Hits
5 Tire Flips
** Rest 2 mins**
AMRAP 5
15 HEAVY Russian Kettlebell Swings
15 AbMat Sit-Ups
** Rest 2 mins**
AMRAP 5
50m Sandbag Bear Hug Carry
10 Sandbag Deadlifts


Friday

EMOM 10
200/175m row SPRINTS (i.e. ALL out effort)

E2MOM x 8
For weight
1 Bear Complex; building.
A Bear complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

For Intensity
1 Bear Complex, light/moderate
20 Alt. Leg V-Ups


Saturday

EMOM x 35
1. 50 Double/80 Single Unders
2. 30 Penguins
3. 20 Supermans
4. Plank
5. 5 Strict Pull-Ups


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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