Memorial Day Murph! WOD: 1 mile run 100 Pullups 200 Push-ups 300 Squats 1 mile run

Warmup: ROM, dynamic stretches, 10 Flag push ups, 10 Pike push ups, 10 Knee Sit throughs, 20 Squats, 20 Sit ups, 20 Clamshells, banded. R/L WOD: 5 Rounds 10 DB Bicep Curls 10 Reverse DB Flies 10 DB Lunges 10 Weighted Sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie”50-40-30-20-10 Double UndersSit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist

Warmup: ROM, dynamic stretches, 15 push ups, 20 tuck ups Strength: Bench press5 x 8 @ 75% WOD: 20:00 AMRAP 5 Pullups 10 GHD situps (Straight legged)15 Double Unders (4x singles)500m Row/400m Run Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps DB Snatch, each side Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: Deck of Cards30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.Get through as much more »

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 Straight Leg Sit ups 30 Back Extensions 25 Hang Power Cleans more »

Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible:30 clamshell – left, banded if possible Strength: Bent Over Rows5 x 8 @ 75% WOD: EMOM for 24:00 Minute 1: 15 Russian KB swingsMinute 2: 20 abmat situpsMinute 3: 6 more »

Warmup: ROM drills, dynamic stretches, 100m high knees, 100m sprint x 4 WOD: 4 Rounds 20 KB Snatch, alt15 GHD sit-ups10 box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: Stretch