WOD – 5/12/2020

As we continue spending this week working major muscle groups/levers back into shape we are going to move to our shoulders. And then … a little more Murph prep.

Let’s Go!

Strength – Push Press

Warm up in 5 sets of 2 reps to a manageable weight where you can maintain perfect technique through 5 reps.

Then 5 sets of 5 reps at that weight

Rest approx 2 mins between sets.


20 min AMRAP (Score – rounds and reps)

250 m Run

20 Hand Release Push Ups,* decreasing by 2 reps each round (i.e., 20, 18, 16, 14, …)

10 V-ups

*whatever variation of pushups you are planning for Murph – perform that variation today. A plate weight on your back can sub for weighted vest today.

Beginners: box push ups, sit ups