Posts by Mark Ursu

#20Apr2019 WOD

Weightlifting

Back Squat

5 x 10 @ 60%

Metcon

Row 20 minutes
– Every 5 mins perform:
– Max Strict HSPU
– 5 Hang Power Cleans @ 84/61kg

#20Apr2019 Cardio

Metcon

AMRAP 35:00
– 2 Rope Climbs
– 20 Cals AAB
– 5 DB Squat Clean & Jerks @ 22.5/15kg
– 200m Run
– 10 Burpee Box Jump Overs @ 24/20″

#19Apr2019 WOD

Good Friday Metcon

Murph

For Time:
– 1-Mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Air Squats
– 1-Mile Run
* If you have a 20# vest or body armour, wear it.

In honour of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

#19Apr2019 Cardio

Metcon

AMRAP to complete
– 40 Devils Presses @ 22.5/15kg
AMRAP 1:00
– 5 Pull Ups + 10 Push Ups +15 Air Squats
– Max Devils Presses in remaining time
– 30s rest

#18Apr2019 WOD

Metcon

Team Workout
2 rounds:
– AMRAP 3:00 Step Ups @1 DB 22.5/15kg @ 24/20’’
– AMRAP 3:00 Burpees
– AMRAP 3:00 TTB
– AMRAP 3:00 Box Jumps
– AMRAP 3:00 Alt. DB snatch @ 22.5/15kg* rest 30 seconds between AMRAPS

* Partners can swap at any time…

#18Apr2019 Cardio

Metcon

E5MOM 25:00
– 10 KB Swings
– 20 Hollow Body Scissor Kicks
– 30 Russian Twists
– 40 Double Unders

#17Apr2019 WOD

Gymnastics

Handstand Push-ups

– Tempo Descent HSPU
– 6 x 3 with pause at bottom, kip up

Metcon

27-21-15-12-9:
– Deadlifts @ 70/47.5kg
– Wallball @ 20/14#

#17Apr2019 Cardio

Metcon

EMOM 32:00
– Min 1: Row 200/150m
– Min 2: 20 Sit-ups
– Min 3: Run 200m
– Min 4: 10 Double DB Snatches

#16Apr2019 WOD

Weightlifting

Clean and Jerk

5 sets:
– 4 Power Cleans + 2 Split Jerks @ 65-70%

Metcon

E4MOM x 3 Rounds
– 400 Run
– 12 Pull Ups
– 21 KB Swings @ 24/16KG

#16Apr2019 Cardio

Metcon

AMRAP 20:00
– 10/10 Single Arm DB Squat Clean @ 22.5/15kg
– 15 Push Ups
– 30 Lateral Hops over the DB
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