WOD – Wed, Jul 26
Murph TShirts – if you have not PAID for your tshirt, please do so asap on the kiosk. The shirts were NOT charged to you, you need to use the kiosk
Warm-up
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
https://www.wodconnect.com/workouts/small
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
https://www.wodconnect.com/workouts/small
INTERMEDIATE
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (20/16 in)
800 meter Run
BEGINNER
3 Rounds For Time
800 meter Row
40 Burpees
40 Box Jumps (12/6 in)
400 meter Run
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS RECOVERY AFTER TRAINING!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 set of:
:20 on/:10 off
Mountain climbers
Cossack lunge
Scorpions
Partner up
2 set: You Go I Go style
100m row each / 5 cal bike
5 burpees
5 box jumps work out height
100m run or 5 cak bike
PARTNER Split Rep “You Go I Go style”
500m row each athlete
400m run each athlete