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.

WOD

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

1 thought on “WOD – 5/12/2020

  1. DUSTIN 6+15 PU
    NEIL 6
    ETHAN 7+5 PU
    DJ 6+12 PU
    PAUL J DEADLIFT
    BRETT T 5
    ARTHUR G 5+11 PU ROW
    SABRINA F 5+7 PU BENCH
    FRANCES T 4 BOX
    BRITTANY 6+190 M
    KATHY W 5+120 M
    STEVE 6+250 M
    SPENCER 6+8 PU
    ANDRES 7+7 W UPS
    JEN 7+20 PU BOX

    BRIAN 8
    JULIE 8 VEST
    RAQUEL 8+1 PU VEST
    MICHELLE 7 SITUPS
    CAM 7 VEST/GHD
    BEA 5+1 PU
    BERNICE 7+6 PU
    ALICIA
    IVAN 5+10 PU
    UYEN 4+250M
    WYATT 10
    TROST 7 BIKE

    ROCCO 6
    JEFF C 9+250 M
    JOHN 6+8 PU
    ERIC 6+8 VUPS
    KATLYN 5+100M

    MATT D 6+10 PU
    SUE 5+250M
    GINA 5+6 PU
    CHRIS 6+250M
    SHANNON 6+250M
    ANDREW 6
    RON 6+125M
    DIXIE 🙂
    MATT W 7
    JOHN S 9:250 M
    BONDI 5+1 VUP
    ARTHUR 7+3 PU
    ANDREA 6+6 PU
    BILLY 5+1 VUP
    CUTTONE 9+250M

    APRIL 7+1 VUP
    MAYA 6
    AMY 6+250 RUN MOD
    KRISTIN 8
    SHAWN 11
    PAUL 6+250M

    ANDREA 4+12 PU
    JESSICA 6+8 PU
    MATT O 6+250M
    YESSENIA 5+2 PU
    MERCI 5 MOD
    AMANDA 6+250M

    JULIAN 5+250M
    CARLOS 4+5 T2B
    DAN 7+5 T2B/20 PU
    DANIEL 8+250M
    ANDRES 🙂

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