WOD: 2014 Regionals Individual Event #6: 50 row for cal 50 box jump overs (24/20) 50 deadlifts (180/120) 50 wall balls (20/14) 50 ring dips 50 wall balls 50 deadlifts 50 box jump overs 50 row for cal *35 min cutoff For your scores, click here.
Strength: Bench press: 3x3x3 WOD: 40 Bench press (115/75) 400m Run 40 Floor wipers (115/75) 400m Run 40 Box step-ups w/ bar in front rack (95/65) (all 20″) For your scores, click here.
Strength: Back squat: 3x3x3 WOD: 15 min amrap: 3/3, 6/6, 9/9… up by 3, as high as possible in 15 min of: Front squats (155/105) HSPU For your scores, click here.
Happy Memorial Day! WOD: “Murph” 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. For your scores, click here. We love and support our soldiers for the huge sacrifice they make for us. Make sure to thank them daily… not just on holidays.
Strength: Press: 3x3x3 WOD: 30 GHD sit-ups 60 DB walking lunges (45/30) 30 DB push press 30 DB front squats 120 Double-unders For your scores, click here.