Thank you to all who came out for Murph!
The vibe in the room was fantastic this morning. We had all kinds of folks who got to see others who they don’t always get a chance to workout with mingling, and chatting.
And getting to see everyone’s smiling faces again is something I certainly took for granted. And everyone’s “Oh, lord. I have ANOTHER round of this” face as well … it’s just nice to be able to hear everyone properly again!
Thank you to everyone who came out today. Lots and lots of fun!
WOD
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
SKILL
lots and lots of rolling and stretching and socializing
WOD
Every 30 seconds for 6 rounds
MIN 1: max calorie row; 30 seconds rest
MIN 2: max push balls (20/14); 30 seconds rest
MIN 3: max kb snatches (53/35); 30 seconds rest
SKILL
shoulder stability work
WOD
200m run
25 back squats (50% of 1RM push press)
200m run
20 push jerks (50% of 1RM push press)
200m run
15 hang power cleans (50% of 1RM push press)
200m run
10 push presses (50% of 1RM push press)
200m run
5 front rack lunges (2-for-1; 50% of 1RM push press)
SKILL
core work
WOD
8min AMRAP
5 handstand push-ups
10 box jumps (30/24)
1 minute rest
8min AMRAP
5 russian swings (70/53)
10 kb thrusters (35/26)
SKILL
choice skillwork
WOD
500/400-400/300-300/200-200/100m row
25-20-15-10 wall balls (20/14)
10-8-6-4 ring dips
