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.
Saturday 01/17/14
Skill:
1 mile run
"Filthy Fifty " Hero WOD
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Yes we are finally doing it!
1 mile run
"Filthy Fifty " Hero WOD
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Yes we are finally doing it!
Friday 01/17/14
Skill:
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Thursday 01/16/14
Skill:
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Wednesday 01/15/14
TODAY: Mobility WOD at 10 am and 7 Pm
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
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