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WOD Archive for May 2014

May 30, 2014

Strength:
6x5 Strict Press @ 70%
6x30sec max effort pull ups
800m run
30 Box Jumps 30/24
30 Shoulder to Overhead 115/75
30 T2B
800m run

May 29, 2014

Strength:
3x20 band pull downs
6x5 Deadlift @ 70%
20:00 Partner AMRAP
Partner 1 completes 100m Farmers Walk 70/53
Partner 2 completes ME Wall Ball 30/20

May 28, 2014

6x5 Bench press @ 70%
6x30sec max effort push ups
3 rounds of
1:00 ME Strict Pull-ups
Rest :15
1:00 ME Burpees
Rest :15
1:00 ME HS Hold
Rest :15
1:00 to run 200m
Rest :15

May 27, 2014

6x30sec max effort sit ups
6x5 Back Squat @ 70%
30-20-10
KBS 53/35
Double Unders (must be unbroken)
Rest 2:00
30-20-10
KB Snatch 53/35
Double Unders (must be unbroken)

May 24, 2014

"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

May 23, 2014

Establish 1rm Thruster "Jackie" 1000m row 50 Thrusters 45# 30 Pull-up

May 22, 2014

Snatch Balance
12 min AMRAP
100m Sprint
10 Slam Balls 50/30
2 min rest
8 min AMRAP
7 Burpees
6 Jumping Lunge
5 V-Ups
Cash out 800m cool down

May 21, 2014

2 clean pulls + 1 hi hang clean
3 rounds of:
60 Double Unders
30 Wall Balls (20, 14#)
15 Power Cleans 115/75

May 20, 2014

Establish 1rm power jerk
7min emom 5 push press @ 65% of power jerk
15:00 AMRAP
200m run
7 HSPU
7 T2B
7 kb snatch 70/53

May 19, 2014

Strength:
2 snatch pulls + 1 hi hang snatch
"Amanda"
9-7-5
Muscle-ups
Snatch 135/95
Or
20-15-10 Pull-ups
9-7-5 Snatch 95/65
 

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