With a Partner 50 Box Jumps
50 Jumping Pull-ups
50 KBS (1.5/1)
50 Walking Lunges
50 K2E
50 Push-press (45/35)
50 Back Extensions
50 Wallballs (20/14)
50 Burpees
50 Double unders
*Between each movement 200m run together or Sled Push down/back (each partner)
**Alternate run & Sled Push
A. Handstand Skills
B. "Diane"
21-15-9
Deadlift (225/155)
Handstand Push-ups
Open Gym -or-
Suggested WOD
15 min EMOM
Min 1: 12 KB/DB Front Rack Lunges (50/35)
Min 2: 12 Push-ups
Min 3: 12 KD/DB Step-ups
Min 4: 50s Plank Hold
A. Bench Press 3 RM
B. 3 rounds
15 Bar Facing Burpees
15 Shoulder to Overhead (135/95)
A. Split Squats 5-5-5-5-5
B. For time:
21 Back Squats (225/155)
21 C2B Pull-ups
400m Run
15 Back Squats (225/155)
15 C2B Pull-ups
400m Run
9 Back Squats (225/155)
9 C2B Pull-ups
400m Run
Memorial Day
"Under the wide and starry sky Dig the grave and let me lie: Glad did I live and gladly die, And I laid me down with a will.
This be the verse you 'grave for me: 'Here he lies where he long'd to be; Home is the sailor, home from the sea, And the hunter home from the hill.'"
-Requiem by Robert Lewis Stevenson
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Parter WOD
45 min AMRAP
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
"Wittman"
Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
"Jerry"
For time: Run 1 mile Row 2K Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
"DT"
Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Rest Day
"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.
Post time to comments.
Oh my friends, my friends forgive me
That I live and you are gone
There’s a grief that can’t be spoken
There’s a pain goes on and on.
Phantom faces at the window,
Phantom shadows on the floor,
Empty chairs at empty tables
Where my friends will meet no more.
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A. Clean & Jerk
1 RM
B. 3 rounds
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 Double unders
As in ALL years since it's inception we will be hosting the Murph Challenge on Saturday.
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Open Gym
-or-
Suggested WOD
50-40-30-20-10
Russian KBS (2/1.5)
Box Jumps (24/20)
A. Back Squat 5-5-5-5-5
B. For time:
15 Push-press*
15 K2E
12 Push-press
12 K2E
9 Push-press
9 K2E
6 Push-press
6 K2E
3 Push-press
3 K2E
*3/4 BWT
A. Press 5-5-5-5-5
B. 21 min EMOM
min 1: cal Row (15/12)
min 2: 1 Round "Cindy"*
min 3: 3 Man-makers (35/20)**
*"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
**Man-makers
A. Snatch 3-3-3-3-3-3-3
B. 20 min AMRAP
400m Run
Max Rep Body-weight OHS
Rest Day
Teams of 3 1 mile Farmer Carry (50/35 each hand)
150 Air Squats
30 Man Makers (50/35)
150 Air Squats
1 mile Run
A. Kipping Technique
B. "Helen"
3 rounds for time:
400m Run
21 KBS (53/35)
12 Pull-ups
Open Gym -or-
Suggested WOD
4 rounds:
Row 500m
Run 400m
15 Burpees
A. Find 1 RM of Complex Push-jerk + Split Jerk
B. 3 rounds:
10 Deadlifts (275/185)
10 Push-ups
10 Hang Power Cleans (185/135)
10 HSPU
A. 10 min EMOM 2 Deadlifts @ 85-90% of 1 RM
B. 3 rounds:
50 Double unders
30 OH Walking Lunge (45/25)
10 Ring Dips
A. Power Clean 3 RM
B. For time:
6-9-12-9-6
OTB Burpees (Over the Bar)
Front Squat (185/135)
C2B Pull-ups