wod
MURPH
1,6 km run
100 pull ups
200 push ups
300 air squats
1,6 km run
note: wear a weight vest
wod
for time
800 m run
36 dumbbell front rack lunges 15/22,5
600 m run
24 dumbbell front rack lunges 15/22,5
400 m run
12 dumbbell front rack lunges 15/22,5
200 m run
note: use two dbs
wod
12 min emom
odd min | 2 legless rope climbs
even min | max reps devils presses 10/15
pre workout
9 min emom
3 single arm db overhead squats, left arm
3 single arm db overhead squats, right arm
note: use workout weight or lighter load
wod
3 rounds for time
30 alternating single leg squats
15 push jerks 29/43
pre workout
every 2:00 for 5 sets
3 shoulder presses
3 push jerks
note: build to a heavy complex
take the bar from the floor.