WOD

WOD: Power Snatch, Overhead Squat, Running

STRENGTH 

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

METCON 

For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)

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WOD: Bench Press, Ring Rows & Burpees

STRENGTH 

1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set

1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s.

METCON

”Open WOD 12.1”
AMRAP 7:
Burpees

EXTRA CREDIT 

Alternating DB Curls: 3 x 10 ea. Rest 60s.

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WOD: Sumo Deadlifts, Sled Pushes

STRENGTH 

Sumo Deadlift: 5-4-3-2-1+. Rest 2:00

METCON 

8-10 Rounds of:
40 Yard Sledpush (moderate weight)
Rest 90s-2:00.
*Score = total # sets of completed

EXTRA CREDIT 

Straight Leg Raises: 3 x 8-10. Rest 60s.

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Murph 2019

Today we did Murph to honor Michael Murphy, and all those that have lost their lives defending our freedom. https://www.youtube.com/watch?v=qNCuoldqk9k&t=7s

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Honor Lt. Michael “Murph” Murphy on this Memorial Day 2019

METCON:”Murph”For time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile RunRx+:(Wear a 20/10# Weighted Vest)This workout isn’t about your time, your strategy, or your “RX” ability  – instead this is a workout to remember the hero that the workout is recognizing. In this case, the hero is LT. Michael P. Murphy who was killed in action in Afghanistan on June 28th, 2005.

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Partner WOD!!

Metcon: Partner WOD: 30:00 AMRAP50 yd death march50 yd farmer’s carry50 yd Overhead KB Carry400 meter Medball Run**Split however desired.

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Push Press, Push Jerk, Split Jerk, Rows, Sumo Deadlift High Pulls, Strict Press, Sit Ups, Curls

STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.METCON3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat Sit-upsEXTRA CREDIT Banded Triceps Complex– Supinated grip pushdown (median head of triceps) x 90s Max Reps– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps– Overhead Extension (all three heads + anconeous) x 90s Max Reps

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Front Box Squat, Deadlifts, Wall Balls

STRENGTH 
1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.
2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.
METCON ”Fool in the Rain”
For time:
30-20-10
Wall balls (20, 14)21-15-9Deadlifts (225, 155)
10:00 Cap
EXTRA CREDIT
 Banded Alphabet: 3 sets on each side. Rest 60s.

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Skill Work: Rowing, Hollow Rocks, Double Unders, Bike

SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills.
METCON
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
EXTRA CREDIT BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

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