Memorial Day Murph
On June 28, 2005 Lt. Michael Murphy made the ultimate sacrifice for his Seal teammates and his country. As a tribute to Lt. Murphy or...
Hero Saturday
“Scooter” With a Running Clock in 35 minutes First, AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100...
Friday Re-Test
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
Cleaning Up Thursday
Strength Power Clean and Jerk 12EMOM: Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk...
Wednesday Skills Foo!
Skill: 12EMOM (6 Rounds Per Movement): Odd Minutes – 50 Double Unders (Same for Singles) Even Minutes – Max Strict Handstand Push-ups...
Tackling Tuesday
Strength: Squat Snatch 5 EMOM 5 Touch and Go Squat Snatches Athletes Choice on Weight WOD: ”Nancy” 5 Rounds For Time: 400 Meter Run 15...
Chest Day
Strength: Bench Press 6 - 5 - 4 - 3 - 2 - 1 Going up in weight WOD: 10-9-8-7-6-5-4-3-2-1 KBS 55/35 F- 44/25 Goblet squat Push up
Hero Saturday
“Danny Dietz” For Time: 1 mile Run 26 Power Cleans RX-185/135 F- 135/85 80 Push-Ups -1 minute Rest 800 meter Run 28 Front Squats ...
Heavy Friday
Strength: DL- Find a new 1 RM 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 5 heavy sets of 1 WOD: 3AMRAP Burpees
Climbing Through the Week
For Time: 250 Meter Row 2 Rope Climbs - 4 Down Up on Ropes 5 Squat Cleans 250 Meter Row 2 Rope Climbs - 4 Down Up on Ropes 7 Squat Cleans...
