top of page

WOD 05272023

A. Dynamic Stretches

B. “Murph” at home

(Pick a variation and complete)

1. (For time)

1 mile run

100 dbell bent over rows

200 push ups

300 air squats

1 mile run

2. (For time)

1 mile run

(20 rounds for time)

5 dbell bent over rows

10 push ups

15 air squats


1 mile run

3. (For time)

1 mile run

(10 rounds for time)

10 dbell bent over rows

20 push ups

30 squats


1 mile run

C. Static stretches

6 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati

A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch

A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches

bottom of page