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Workout of the Day – May 21 2019

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95%

WOD:

Partner’s

1000m Row (switch as needed)

100 MB Cleans @ 20/14

750m Row

75 MB Cleans

500m Row

50 MB Cleans

Workout of the Day – May 20 2019


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.’ 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.

WOD:

“Murph”

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Workout of the Day – May 17 2019

STRENGTH: Back Squat 5 x 5

WOD:

Partner’s

A) 400m Run, B) Max T2B

switch

A) 400m Run, B) Max sit ups

switch

A) 400m Run, B) Max Ball Slams @ 20/15

switch

Workout of the Day – May 11 2019

STRENGTH: OH Squat 5 x 2 @ 60% 1RM

WOD:

4 Rounds

200m Run

20 DB Step Ups @ 50/35

Workout of the Day – May 10 2019

STRENGTH: 10 min EMOM + Clean Pull + 1 hang Power Clean @ 90%

WOD:

AMRAP in 15

12 Power Cleans @ 115/85

9 Front Squat

6 Push Press

Workout of the Day – May 8 2019

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95%

WOD:

3 Rounds

20/15 Cal Row

15 Deadlift @ 225/155

20/15 Cal Row

-Rest 3 min between Rounds-

Workout of the Day – May 4 2019

STRENGTH: Press 5 x 1

WOD:

AMRAP in 15

21 Double under’s

7 OH Squat @ 135/95

3 Rope Climbs

Workout of the Day – May 3 2019

SKILL: Dual KB Clean & Snatch

WOD:

8 sets of 40 sec Work / 20 sec Rest

Dual KB Complex

Suitcase Deadlift

Hang Clean

Front Squat

Hang Snatch

Workout of the Day – April 29 2019

STRENGTH: OH Squat 1 RM

WOD

20 Rounds

5 burpees

5 pull ups

5 air squats

Workout of the Day – April 27 2019

WOD

20 Power Snatch @ 95/65

20 OH Squat

20 Cal Row

20 GHD sit ups

Rest 2 min

15 P. Snatch

15 OH Squat

15 Cal Row

15 GHD sit ups

Rest 2 min

10 P. Snatch

10 OH Squat

10 Cal Row

10 GHD sit ups