Monday – Farewell WOD for James

James is leaving us, so to say goodbye, we are rehashing his very first WOD: Murph!

TEAM MURPH

In teams of two complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

Rules:

  1. Both team members must run a mile together before and after the remaining movements.
  2. Teams cannot move from the run to the pull-ups, push-ups and/or squats until both have completed the mile.
  3. Teams may break up pull-ups, push-ups, and squats however they wish, but must work one at a time.
  4. Call time when both team members complete the final mile.
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Team Day FRIDAY – Eric’s Going Away WOD

ERIC’S FAREWELL WOD 😦

sledpusheric

WARM UP:
3 ROUNDS:
50 MTN CLIMBERS
40 JACKS
30 AIR SQUATS

STRENGTH & SKILL:
“SALLY”
 *the RX weight for this challenge is 95/135
         please scale accordingly!!!!!!

TEAM WOD:
FOR TIME
(CAN BE SPLIT UP ANY WAY)
100 PUSH PRESS 55/85
100 BURPEES
100 AMSU’S 
200 LUNGES
*PARTNER 1 DOES WORK/
 PARTNER 2 HOLDS A WEIGHTED BB UNTIL TIME TO SWITCH 55/85
***SOMEONE MUST BE HOLDING THE BB AT ALL TIMES- BUT, IF EITHER PARTNER HAS TO STOP AND REST ANYTIME, BOTH MUST PAUSE UNTIL READY TO RESUME

OH YEAH…..
TO BUY IN TO THIS WOD…EVERYONE WILL STAND HOLDING THEIR BB UNTIL ERIC ROWS 250M 🙂

erictireflip