Wednesday, 14 June

WARM UP

3 Rounds
– 20 Singles (L, R, High/Slow)
10 Walking Lunges
– 10 Squat Jumps
– 10 PVC Good Mornings

Then: 30 Double Unders/Attempts

STRENGTH

Three Sets:
– Romanian Deadlift x 6-8 reps @ 4011
– Rest 60 seconds
– 60 seconds max Air Squats
– Rest 60 seconds

 

WOD

Three rounds for time of:
– 50 Double Unders
– 15 Push-ups
– 25 Kettlebell Swings 35/55

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Friday, June 2

WARM UP

45 sec: Single Unders
15 sec: Rest
45 sec: Plank Hold
15 sec: Rest
45 sec: L Foot Singles
15 sec: Rest
45 sec: Crab Walk
15 sec: Rest
45 sec: R Foot Singles
15 sec: Rest
45 sec: Handstand Hold
15 sec: Rest
45 sec: Double Unders (attempts – no subbing singles)
15 sec: Rest
45 sec: Sit Ups

WOD

8 Min AMRAP
– 3 Laps
– 10 Double KB Push Press
-10 Double KB Fr Squat

4 Min Rest

8 Min AMRAP
– 20 Jumping Lunges
– 15 Hand Release Push Up
– 10 DL (205/135)

4 Min Rest

8 Min AMRAP
– 20 Box Jumps
– 15 T2B
– 5 Ring Dips

Memorial Day

MEMORIAL DAY MONDAY: No 0530 or 0930 class. Instead we will be meeting at the track at 0900 to honor Michael Patrick Murphy and all those who have made the ultimate sacrifice for our country.

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
Murph
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
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 more details of that fateful day: http://boxlifemagazine.com/murph-why-we-do-it/

Monday – Farewell WOD for James

James is leaving us, so to say goodbye, we are rehashing his very first WOD: Murph!

TEAM MURPH

In teams of two complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

Rules:

  1. Both team members must run a mile together before and after the remaining movements.
  2. Teams cannot move from the run to the pull-ups, push-ups and/or squats until both have completed the mile.
  3. Teams may break up pull-ups, push-ups, and squats however they wish, but must work one at a time.
  4. Call time when both team members complete the final mile.

Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles