Skill:
Back Squat
WOD:
"Annie" (Time)
50-40-30-20-10
Double-unders
Sit-ups
Saturday 01/25/14
Member WOD Day:
Jake Kobielusz
Skill:
Indian run where the person in the front is carrying a wall ball and the person in the back is carrying five pound dumbbells. Then as you run the person in the back sprints forward and the person in the front passes the ball back. Every time the person in the back ends up with something and no one to pass it to they have to sprint to the front of the line. Distance: 1/2 mile
WOD: For Time
Skill: Cleans Pull Ups Dips DU Run
Round 1: 3 6 9 12 50 M
Round 2: 6 12 18 24 50 M
Round 3: 9 18 27 36 50 M
Round 4: 12 24 36 48 50 M
Friday 01/24/14
SKILL:
Deadlift follow Wendler
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Front Squat (from ground) @ 75% of body weight
Ring Dips
Deadlift follow Wendler
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Front Squat (from ground) @ 75% of body weight
Ring Dips
Thursday 01/23/14
skill:
Back squat follow Wendler
METCON:
Death by 7's
7 min AMRAP
7 Push Press
-RTG 115/85 RX 95/65
7 Wallballs RTG
-11'/10' RX 10'/9'
7 Slam Balls
-RTG 30/20 RX 20/10
Back squat follow Wendler
METCON:
Death by 7's
7 min AMRAP
7 Push Press
-RTG 115/85 RX 95/65
7 Wallballs RTG
-11'/10' RX 10'/9'
7 Slam Balls
-RTG 30/20 RX 20/10
Wednesday 01/22/14
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
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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