Workout of the Day

Team Strength:

In teams if 3-5, Complete as many rounds as possible in 15 mins of:

Reverse Sled Drag, 240/175 lbs, 20 m

WOD:

50-40-30-20-10 reps, for time of:

Machine Calorie AbMat Sit-up

Post rounds and times to beyond the whiteboard.

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Strength:

Deadlift, 3-3-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Power Clean, 155/105 lbs

Box Jump, 30/24 in

Post loads and times to beyond the whiteboard.

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WOD:

Murph

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats Run,

1 mi

Post times to beyond the whiteboard.

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.

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Conditioning:

For time:

Run 1.1 mi

WOD:

8 rounds for time of:

21 American Kettlebell Swings, 53/35 lbs

Bear Crawl, 20 yd

Post times to beyond the whiteboard.

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Conditioning:

Every other minute for 12 minutes:

Max effort Machine Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

WOD:

3 rounds for time of:

60 Double Unders

24 Alternating Dumbbell Snatches, 50/35 lbs

12 Ring Rows

Post loads and times to beyond the whiteboard.

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WOD:

Sisson

Complete as many rounds as possible in 20 mins of:

1 Rope Climb, 15 ft

5 Burpees

Run, 200 m

Post rounds to beyond the whiteboard .

If you’ve got a 20 lbs vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan

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Strength:

Every 2 mins for 12 mins do:

1 Hang Power Clean + Power Clean + Split Jerk, pick load

heavier as you go, earn weight with technique

WOD:

For 4 cycles:

AMRAP in 3 mins of:

2 Handstand Push-ups

4 Pull-ups

6 Split Jumps

Rest 1 min between each cycle. For each cycle restart the AMRAP.

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Team Speed:

In teams of 3-5, Complete as many rounds as possible in 14 mins of:

Sled Push Low Handle, 175/130 lbs, 20 m

WOD:

Complete as many rounds as possible in 15 mins of:

10 Wall Balls, 20/14 lbs, 10/9 ft

10 AbMat Sit-ups

10 Machine Calories

Post rounds to beyond the whiteboard.

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Strength:

Close Grip Bench Press 8-8-8-8-8

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

5 rounds for time of:

7 Odd Object Cleans, as heavy as possible, (D-ball, stone, sandbag, or tire flip)

11 Burpees Over Object

Post loads and rounds to beyond the whiteboard.

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Strength:

Back Squat, 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets

WOD:

3 rounds for time of:

Run, 400 m

21 Kettlebell Flip Squats, 53/35 lbs

12 Toes-to-bars

Post loads and times to beyond the whiteboard.

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