04/28/2021
Announcements
Open Gym during all Wednesday classes. Murph Prep this week will be on Friday for the Park WOD! RSVP on Facebook if you plan on coming!
Metcon (Time)
5 Rounds:
10/20 Pushups
5 Cleans 95/65
5 Pullups/ 1 Rope Climb
400 m. Run
10/20 Pushups
5 Cleans 95/65
5 Pullups/ 1 Rope Climb
400 m. Run
Rx+135/95 Squat Cleans
Metcon (AMRAP – Reps)
Pushup Challenge Accessory Work:
DB Bench burnout sets
Choose 3 different pairs of dumbbells
1 heavy set
1 medium set
1 light set
DB Bench burnout sets
Choose 3 different pairs of dumbbells
1 heavy set
1 medium set
1 light set
Complete 3 burn out sets
start heavy and do Max-effort or until 12 reps, then switch to the medium set and then the light.
Record total reps into Wodify and feel the burn!