NEWS

  • Memorial Day Murph: Monday, May 27th at 8:30a
    The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to honor the sacrifices of those who served in the armed forces.

WOD

“2024 AGQ WOD 1”

METCON

4 x AMRAP 1
Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 135/95, 50/35

MASTERS

4 x AMRAP 1
Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 115/75, 35/20

MOVE

4 x AMRAP 1
Hang Power Snatch
Row for Cals
DB Step Ups, 20″
Rest

Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
For today’s workout, you’ll spend one minute at each exercise, trying to accumulate as many reps as possible. Choose a weight for the snatches that you can cycle for sets of 3, to start, and then fast singles. Target 10 reps per round. Push your pace on the row, with a target 10-18 cals per minute. Then with one dumbbell (the qualifier had TWO!) do as many step ups as possible before the minute of rest. Target 15-20 step ups. Record your grand total (total snatches + total cals + total step ups.)

Post Total Reps to Comments.