Main Site Daily WODs

Wednesday 050831

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Friday 050826

Run 5K

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

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.

“Michael”

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

"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.

Friday 050819

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips