Warm Up
5 Minutes of Rowing/OR Bike
Then…
3 ROUNDS
-10 Push Ups
-10 Front Squats (empty barbell or light DB’s)
-10 Strict Press (empty barbell or light DB’s)
-5 Thrusters (empty barbell or light DB’s)
WOD “Morpheus”
Part 1
5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)
-Dumbbell Man Makers
Rest 3 Minutes Before Part 2
Part 2
4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)
-Devil Press
Rest 2 Minutes Before Part 3
Use same weight as Part 1
Part 3
3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)
-Burpees
Suggested Weights:
(For Parts 1 & 2 ONLY)
RX Men: 40# DBs RX Women: 25# DBs
Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes
Part 1 Goal: 20-30 Reps +
Part 2 Goal 30-45 Reps +
Part 3 Goal: 40-60 Reps +
Manmakers= 1 burpee+ push up+ single arm row (each arm)+ front squat+ thruster or push press
Devils Press= 1 burpee+ ground to overhead (DB swing)