Tuesday, July 11th
Today:
Strength:
2 second Pause Back Squat 5×3@65% of 1RM
METCON:
Every 2 minutes for 18 minute:
50 double unders
12 calorie row
Today's WOD
Friday, December 13th
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
Posted in Workout of the Day
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