Latest Wods

Friday 050826

Run 5K

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

“Michael”

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Tuesday 050823

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday 050822

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Saturday 050820

For time:

10 Handstand pushups/ 2 pull-ups

9 Handstand pushups/ 4 pull-ups

8 Handstand pushups/ 6 pull-ups

7 Handstand pushups/ 8 pull-ups

6 Handstand pushups/ 10 pull-ups

5 Handstand pushups/ 12 pull-ups

4 Handstand pushups/ 14 pull-ups

3 Handstand pushups/ 16 pull-ups

2 Handstand pushups/ 18 pull-ups

1 Handstand pushups/ 20 pull-up

Friday 050819

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

"Murph"

"Murph"

For time:

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.

“Helen”

“Helen”

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 050709.

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips