Make up Day. Make up any of the past 5 WODs you missed from this week.
Moonshine meats will be delivering your monthly meat share to the gym this coming Monday at 4:30pm. Don’t forget to join their CSA if interested!
Make up Day. Make up any of the past 5 WODs you missed from this week.
Moonshine meats will be delivering your monthly meat share to the gym this coming Monday at 4:30pm. Don’t forget to join their CSA if interested!
1. Hang Power Clean 5-5-5
2. Five rounds for time of:
7 Hang Power Cleans (135/95)
10 Box Jumps (30/24)
12 Kettlebell Swings (53/35)
200 meter run
Six rounds for time of:
30 Double Unders
10 Push-presses (95/65)
10 Overhead walking lunges (45/25)
40 meter bear crawl at the end of each round
1. Work up to a 3 rep max for weighted pull-ups
2. 21-15-9 reps of:
Front Squats (95/65)
Burpees
Pull-ups
Rx+ Use 135lbs for front squats and chest to bar pull-ups
1. Work up to a 1 rep max Deadlift
2. In 17 minutes, complete an 800 meter run and in the remaining time complete as many rounds as possible of:
15 Sit-ups
10 Deadlfts (185/135)
Be sure to get with Amanda Monday evening and book your post-Murph sports massage!
“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.
Ten rounds of 100 meter sprints. Rest 2 minutes between sets.
Extra Credit: hydrate and rest up for “Murph”!
1. Work up to a 1 rep max squat snatch
2. 21-15-9 reps of:
Kettlebell Swings (70/44)
Burpees
3. Extra credit: 4 x 60 second planks w/ 60 second rest in between rounds