Skill:
Power Snatch 5x2 @ 80%
WOD:
20 Thrusters
-75/45
50M Sprint
20 Russian KB swings
- 53/35
50M Sprint+3
63
20 Goblet Squats
-53/35 (with KB)
50M Sprint
15 Russian KB swings
-53/35
50M Run
15 Thrusters
-75/45
50M Run
Tuesday 01/21/14
SKILL:
Bench Press
-follow Wendler
WOD:
For Time:
30 Clean & Jerk
-RTG 115/85 RX 95/65
at the top of every minute do 5 burpees
Bench Press
-follow Wendler
WOD:
For Time:
30 Clean & Jerk
-RTG 115/85 RX 95/65
at the top of every minute do 5 burpees
Monday 01/20/14
Skill:
None
WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
None
WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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