In Preparation for "Murph" this year...
Chris has come up with some torture today!
Check out our youtube channel or instagram for the WOD Demo!
Warm Up:
We need you warmed up...
Head out for a mile or 2 jog...
come back and stretch out your hips,
hamstrings, and quads
**hold squat position for 10 seconds with plate or dumbbell in front of chest to pull your chest up!
WOD:
6 Rounds of Each:
A. Squats (air or weighted or banded)
3 reps of: 3 seconds down, 3 seconds up
5 reps of: quick/regular squats
3 reps of: 3 seconds down, 3 seconds up
*this all equals 1 rounds, you owe me 6 rounds
B. More Squats
10 reps: Half Squats top
10 reps: Half Squats Bottom
10 Reps: Full Squats
*this all equals 1 Rounds, you owe me 6 Rounds
C. Push Ups
20 Plyo Push UPS (don’t have to use plates but you can if you have them!)
**this all equals 1 Rounds, you owe me 6 rounds (1 narrow 1 wide push up equals 2 reps)
**this all equals 1 Rounds, you owe me 6 rounds (1 narrow 1 wide push up equals 2 reps)
D. Planks (pick 1 each round)
1 Min Left Side Plank
1 Min Right Side Plank
1 Min Regular Plank
Ways to complete this workout. You can break it up and do A-B-C-D making that 1 big rounds, then repeat it 6 times. That way you aren't doing all squats then all push ups.
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