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WARMUP
60 SINGLE ARM KB SWINGS Then 10 PVC PASS THROUGHS 5 PUSH PRESS - PVC 5 PUSH JERK - PVC 5 PUSH PRESS - EMPTY BB 5 PUSH JERK - EMPTY BB LIFT 1-5X2 PUSH PRESS + 1 JERK 2-3X12 NARROW STANCE BACK SQUAT 3-3X8 FRONT SQUAT WOD 4 ROUNDS FOR TIME 20 WALL BALL 25 DOUBLE UNDERS 20 MB CLEAN 25 DOUBLE UNDERS
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WARMUP
1:00 BANDED LUNGE 1:00 BANDED OVERHEAD TRICEP 10 PASS THROUGH 10 SQUAT 5 PRESS 5 PUSH PRESS 5 JERK 10 FRONT SQUAT LIFT 1-5X1 CLEAN AND JERK 2-3X2 SNATCH DEADLIFT + 1 HANG SNATCH 3A:3X15 HOLLOW ROCKS 3B:3X20 SINGLE ARM KB SWING WOD 12 EMOM @75% OF C&J Even: 3 CLEAN AND JERKS Odd: 5 DEADLIFT , 3 FRONT SQUAT  "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. WARMUP
3 ROUNDS NOT FOR TIME 200M RUN :30 GOBLET SQUAT HOLD (53/35) 20 ALT LUNGES LIFT WORK UP TO HEAVY 5 BOX STEP UPS (DBs IN EACH HAND, 5 EACH SIDE) MAX PUSH UPS AFTER EACH ATTEMPT WOD "MED BALL MEDLEY" 6 ROUNDS FOR TIME 21 MED BALL OVERHEAD WALKING LUNGES (20/14) 15 MED BALL CLEANS 9 LATERAL BURPEES OVER MED BALL WARMUP
1:00 LAT MOB 1:00 TRICEP MOB 10 BANDED FSQ 10 BANDED OHS 5 MUSCLE SNATCH 5 POWER SNATCH 5 SNATCH LIFT 1-4X3 FSQ 2-4X1 HI-HANG SNATCH + 1 HANG SNATCH + 1 SNATCH 3a-3X20 BANDED PRESSDOWN 3b-3X20 BANDED FLAT PRESS WOD 3 RFT 50 FSQ @ 45 25 SHOULDER TO OVERHEAD 10 PULLUPS *15 min time cap WARMUP
2:00 Single Unders 50 Single Arm KB Swings @ 53/35; LIFT 1-5x3 DEADLIFT 2a-3X10 FRONT RAISE 2b-3X10 UPRIGHT ROW 2c-3X10 REVERSE CURL @empty barbell WOD 12 AMRAP 10 BURPEES 5 POWER CLEAN @ 135/95 WARMUP
1:00 Banded Hip Distraction 1:00 Banded Lunge 10 Squat 8 Press 8 Push Press 10 Deadlift 10 Plank to Pushups LIFT 1-4x5 Close Stance Back Squat 2-4x3 Push Press 3-4x4 Close-grip Deadlift; attempt last set at 100% of CJ WOD 2 Rounds For Time 50 Hand Release Pushups 50 Ball Slams @ 30/20 WARMUP
1:00 Couch Stretch (:30R/:30L) 1:00 Samson (:30R/:30L) 5 BTN Press 10 OHS 5 Sn High Pull 10 Banded Squat 50” Banded Walk 50’ Banded Lateral Walk LIFT 1-4X1 PSN + HANG SNATCH @ 65% 2-4X2 PCL @ 75% 3a-3x5 Negative Chin-up (5 count negative); use bench to jump high slowly descend 3b-3x8 Negative Barbell Pullover (10 count negative) WOD 10 EMOM 6 KB SNATCH @ 70/53 6 HSPU WARMUP
2x10 Squat 2x5 Goblet squat 2x50’ Walking Lunge 2x50” Overhead Walking Lunge 2x10 PVC Pass Through Then 2 Rounds 2x:30on/:30off Push Press @ 65/45 *:30 rest in overhead position *rest 2:00 between rounds WOD Thruster Ladder 10-9-8-7-6-5-4-3-2-1 :30 FLR between each rung WARMUP
3 ROUNDS NOT FOR TIME 200m RUN 50' BEAR CRAWL 15 AIR SQUATS LIFT 5 ROUNDS FOR QUALITY 5 TGU (5 EACH SIDE) 5 STRICT PULLUPS WOD "THE BALL BREAKER" 2 ROUNDS FOR TIME TEAMS OF 2 800M MED BALL RUN TOGETHER (20/14) 80 WALL BALLS 80 BOX JUMPS (24/20) 30:00 CUT OFF |
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