140531 Saturday May 31st

 

A.  400 Meter Partner Farmers Carry

53/35 lb Kettlebell in each hand

 

B.  In teams of 2, partners alternate exercises to complete 3 rounds each of:

20 – Ketllebell Swings (53/35)
15 – Dips
400 – Meter Run

 

 

 

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140530 Friday May 30th

 

A.  Deadlift

5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%

 

B.  5-10-15-10-5 Rep Rounds Of:

Thrusters – (95/65)
Pull Ups

 

 

 

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140529 Thursday May 29th

 

A.  EMOM 12 Minutes

Odd Minutes:  3 – Dumbell/Kettlebell Snatch (each arm)

Even Minutes:  4-6 Strict Pull Ups (@ 21X1 tempo)

– Go heavy on dumbell snatches
– If you can’t do at least 4 strict pull ups then do ring rows with feet elevated.
– 21X1 = 2 second descent, 1 second pause at bottom, ascend as fast as possible, one second pause at top

 

B.  Complete the following for reps:

4 – Minutes Max Rep Wall Ball (20/14)
Rest 1 Minute

3 – Minutes Max Rep Burpee Box Jumps
Rest 1 Minute

2 – Minutes Max Distance Row

 

 

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140528 Wednesday May 28th

 

A. BACK SQUAT


5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%

 

3-5 ROUNDS (Each For Time):

5 – Shoulder To Overhead (135/95)
10 – Toes To Bar
15 – Jumping Alternating Lunges
20 – Air Squats
1 – Shuttle Run

Rest exactly 1 minute between rounds

 

 

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140527 Tuesday May 27th

 

 

A.  EMOM – 10 Minutes

2 – Power Clean

*Score is total weight multiplied by reps completed. No re-do’s for failed reps, only 2 attempts per minute.

 

B.  12 Minute AMRAP

3 – Power Clean (135/95 or 65-75% of heaviest weight in A today)
10 – Burpee Bar Hop
3 – Power Clean
30 – Double Unders

 

 

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140526 Monday May 26th

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’  Complete this workout in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

We will be doing this workout in 3 waves with the first one at 9:15 am the second wave at 9:45 am,  and final wave at 10:15 am.

 

MEMORIAL DAY “MURPH”

For Time:

1 – Mile Run
100 – Pull Ups
200 – Push Ups
300 – Squats
1 – Mile Run

Partition the pull ups, push ups and squats however you like but you must start and end with a mile run.

 

 

 

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140524 Saturday May 24th

 

A. EMOM for 10 Minutes

Odd Minutes – 15 Kettlebell swings (Heavy)
Even Minutes – 25 Double Unders

 

B. ( In Teams of 4 ) 4 Rounds For Time:

500 – Meter Row
25 – Wall Ball
400 – Meter Run
25 – Burpees

Each team member starts at a different station and the team can not advance to the next station until all teammates have completed the work at their station.

 

 

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140523 Friday May 23rd

 

A.  4 Sets Of:

10 – Weighted Walking Lunges (front rack – barbell)

Rest 90 Seconds

10 – Supine Ring Rows (body as parallel as possible)

Rest 2-3 Minutes

 

B.  For Time:

1000 – Meter Row
20 – Handstand Push Ups
30 – Overhead Squats (95/55)
40 – Pull Ups
50 – Double Unders

 

 

 

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140522 Thursday May 22nd

 

A.  Take 15 Minutes to build to a ‘Heavy’ Deadlift (not 1RM)

 

B.  5 – Sets (Each for time AFAP):

10 – Deadlift (225/155)
15 – Push Ups
400 – Meter Run
Rest 3-4 minutes between sets

* Scale Deadlifts to 60-65% 1RM
* Scale up push ups by using rings or parallettes’ and elevating feet

 

 

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140521 Wednesday May 21st

 

A. Four Sets Of:

Bench Press 6-8 Reps @ 20X1 Tempo**

Rest 90 Seconds

10 – Toes To Bar

Rest 90 Seconds

** 20X1 Tempo means 2 second descent, no pause at bottom, ascent is as fast as possible, 1 second rest at top.

 

B. For Time:

10 – Ring Dips
1 – Pull Up
9 – Ring Dips
2 – Pull Ups
8 – Ring Dips
3 – Pull Ups
7 – Ring Dips
4 – Pull Ups
6 – Ring Dips
5 – Pull Ups
5 – Ring Dips
6 – Pull Ups
4 – Ring Dips
7 – Pull Ups
3 – Ring Dips
8 – Pull Ups
2 – Ring Dips
9 – Pull Ups
1 – Ring Dip
10 – Pull Ups

– Sub for ring dips is box or bench dips

 

 

 

 

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