Tuesday Workout: AMRAP, Core Work

REMINDER that there is no regular 6:45PM Class today – we will have a yoga class led by Leslie in the upper room!  If you did “Murph” on Monday, make recovery a priority this week and dial back the intensity as needed.

Great work today everyone!  Unfortunately we only got about 1/4 of the Murph crew together for the group shot. 

Level 1


  • Hang Power Clean x 10
  • Jump Rope Single x 60
  • Row x 250m

Level 2


  • Power Clean (135/95) x 10
  • Double Under x 30
  • Row x 250m


1 Minute At Each Movement (no transition time)

  • Right arm KB waiter walk
  • Left arm KB waiter walk
  • Russian twist
  • Hollow rock R arm KB hold
  • Lateral leg raises over KB
  • Hollow rock L arm KB hold
  • Plank

*Modify movements as necessary (i.e. do not need to use weight for the hollow rock if necessary)


June 4: 9AM Park WOD!  Be there.

June 9: Bring A Friend WOD and Cookout! RSVP Here

4 Comments on “Tuesday Workout: AMRAP, Core Work

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