WODs

May 22, 2020 Friday

Outdoor Murph Prep

Mobility

Mobility


May 21, 2020 Thursday

Mobility

Mobility


May 20, 2020 Wednesday

Outdoor Murph Prep

Find an outdoor place with a pull-up bar or a place where you can do an inverted row

Mobility

Mobility


May 19, 2020 Tuesday

Strength

You will pause each rep for 1 sec (dead stop) with your chest about an inch off the ground.

Home WOD

Any weight for the front squats. Dips can be done with two chairs or bench style on a chair/couch.


May 18, 2020 Monday

Strength

Scale these to inverted rows if you won't have a pull-up bar. Inverted rows can be done at home by positioning yourself underneath your bed and pulling yourself up so chest touches. Similarly you can set up underneath a table/desk and pull your body up to touch. Just make sure your setup is stable!

Home WOD

Any weight for the movements (doesn't have to be dumbbell). You will be alternating arms each round such that each arm does 5 rounds (10 rounds total).


May 17, 2020 Sunday

Strength

Start from the top and 4 seconds to lower head to floor If you cannot kick up into a handstand or these are too difficult, you can do them scaled with feet on a bed/box/couch, etc.


May 16, 2020 Saturday

Partner Home WOD "Matryoshka"

Any weight for the weighted movements. 1 partner works at a time. Split the reps evenly before moving to the next movement.

Mobility


May 15, 2020 Friday

Part 1 Home WOD

Use a running clock. You have 10 min to complete this part. Extra time remaining is your rest.

Home WOD Part 2

Begin this part at the 10 Min mark. You much finish by the 20 Min mark.

Home WOD Part 3

Begin this part at the 20 min mark. you must finish by the 30 Min mark.


May 14, 2020 Thursday

Outdoor Murph Prep

Mobility

Mobility


May 13, 2020 Wednesday

Home WOD "Macho Taco"

Every three min you do 60 CUs, 20 Lunges and then MAX rounds of dumbbell/object Macho Man. 1 Round Macho Man = 3 Power Clean + 3 Front Squat + 3 Jerk Sub tuck jumps or jump+double tap for the DUs if you don't have a rope.

Mobility


May 12, 2020 Tuesday

Outdoor Murph Prep

Mobility

Mobility


May 11, 2020 Monday

Strength

Scale these to inverted rows if you won't have a pull-up bar. Inverted rows can be done at home by positioning yourself underneath your bed and pulling yourself up so chest touches. Similarly you can set up underneath a table/desk and pull your body up to touch. Just make sure your setup is stable!

Home WOD

Use any object to weight the deadlifts.