Ryan Alonso April 3, 2022 at 9:30 am Home WOD EMOM – 20rds Odd min: 12 WB shots (20#/10’) Even min: 4 wall walks Reply
Chrissy April 3, 2022 at 12:21 pm Mayhem Murph Prep at home 10 min AMRAP 200m run 10 pull ups (Rest 5 min) 10 min AMRAP 200m run 20 push ups (Rest 5 min) 10 min AMRAP 200m run 30 air squats 4rds + 5 ring rows 3rds + 10 push-ups (elevated on box) 3rds + 100m Reply
Steph April 3, 2022 at 12:23 pm AMRAP 1: 7 rounds (all pull-ups UB) AMRAP 2: 4 + 9 push-ups AMRAP 3: 5 No vest this week….that’ll come. Reply
J Stone April 3, 2022 at 7:02 pm Garage 20 mins CNJ 115# x 30 reps buy in (2:52) Then 9 bike cals 6 bar dips 3 strict pull-ups – I think I got 12 rounds – Reply
Home WOD
EMOM – 20rds
Odd min: 12 WB shots (20#/10’)
Even min: 4 wall walks
Mayhem Murph Prep at home
10 min AMRAP
200m run
10 pull ups
(Rest 5 min)
10 min AMRAP
200m run
20 push ups
(Rest 5 min)
10 min AMRAP
200m run
30 air squats
4rds + 5 ring rows
3rds + 10 push-ups (elevated on box)
3rds + 100m
AMRAP 1: 7 rounds (all pull-ups UB)
AMRAP 2: 4 + 9 push-ups
AMRAP 3: 5
No vest this week….that’ll come.
Garage
20 mins
CNJ 115# x 30 reps buy in (2:52)
Then
9 bike cals
6 bar dips
3 strict pull-ups
– I think I got 12 rounds –