WOD Memorial Day “Murph” 1 mile run 100 push-ups 200 sit-ups 300 squats 1 mile run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here …
WOD 21 – 15 – 9 – 6 – 3 hspu ring dips box jump overs 200m run Time: 23:30 (2 pads and 15# plate, bench dips)
WOD 6 rounds 8 power cleans (95/65) 8 pull-ups 8 push-ups 100m run Time: 19:40
Yardwork Time: 1:00:00 WOD Strength db push presses 3 sets of 10 x 35 curls 4 sets of 5 x 25 each arm bench press 10 x 115 10 x 145 5 x 165 10 x 145 10 x 115 obliques 20 x 35 per side Time: 27:44
WOD 10 rounds 5 cal echo bike 10 thrusters (45# bar) 10 sit-ups Time: 21:01
WOD “Deck of Cards” w/ Kat ♦️– hang cleans (75/55) ♠️ – air squats ♥️ – push-ups ♣️ – db snatches (per arm) (30/25) J – obliques (per side) (35#) Q – 25 sit-ups K – 10 thrusters (75/55) A – 100m run Time: 36:14
WOD Conditioning 24-16-12-8-4 Front Rack Lunges (total) Push Press GHD Sit-ups Echo Bike Time: 27:55 (75#)
Skill-work: 5 X 200 M Sprint Rest 45 45 secs Between each interval for total time WOD Conditioning: As Many Rounds in 15 Minutes 12 ring rows 15 deadlifts (135) 12 push-ups 15 box jumps ( 24”) Total: 4 rounds + 3 push-ups (completed 5th round after time expired)
Strength 30 curls per arm 25# db Back Squats 10 x 165# 8 x 175# 6 x 190# 4 x 205# stretching Time: 34:25 WOD 12 min AMRAP 100m farmer carry (35# db per arm) 10 k2e 10 goblet squats (35# kb) 10 push-ups Total: 4 rounds + partial farmer …
WOD 3 rounds 400m run 30 kb swings (53#) 20 push-ups 20 box jumps Time: 24:34