WOD

Run 5k
Finish with a ROMWOD
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WOD

Deadlift
5-5-3-3-1-1
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WOD

For Time:
Run 800m
3 Rounds of:
15 DB Thrusters 40/30lbs
15 GH Sit ups
Run 800m
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WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
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WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to 190502

Rest Day

Rest Day

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
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WOD

Complete as Many Rounds as possible in 7 min of:
30 Double Unders
15 Hang Power Cleans 135/95lbs
10 Overhead Squats
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WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
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WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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WOD

21-18-15-12-9 reps for time of:
2x Double Unders
Power Cleans 135/95lbs
Toes to Bar
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Rest Day

Rest Day

WOD

Complete Full Warm up:
3 Rounds for time of:
15 Pull ups
25 Push ups
30 Squats
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Follow up with ROMWOD

WOD

4 Rounds for time of:
30 Sandbag step ups, 24"/20"
10 Curtis -P's 115/85lbs
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WOD

As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
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WOD

145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. Scale as needed, Post reps for each round to comments.

WOD

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds and reps completed to comments

Rest Day

Rest Day

WOD

As Many as Possible in 16 min of:
20 Wall Balls
15 Toes to Bar
10 Power Cleans 135/95

WOD

4 Rounds for time of:
Row 400m
20 Kettle bell swings 24/16k
10 Pullup
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WOD

As Many Rounds as possible in 15 minutes of:

Run 400m
15 Pull ups
10 Hand Power Cleans 135/95lbs
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WOD

5 Rounds for time of:
15 Wall Balls 20lbs
10 Toes to Bar
5 Snatch 95/75lbs
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Rest Day

Rest Day

WOD

For time:
Run to Ft Crook and Back
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run to ASB and Back
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WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to: 180820

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed
Compare to: 190821