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Battle and Move

WOD:

Battle and Move (Time)

In teams of 2:

10 Burpees
15 Slam Balls 25/15

10 rounds (alternate rounds between partners)
3 min rest

3k Row (must switch every 150m)

Training Time: 27-32 Minutes

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All in the Hands

WOD:

All in the Hands - 13-rope-HSPU-DU (AMRAP - Reps)

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All in the Hands

3 Rope Climbs
10 Handstand Push-ups
30 Doubleunders

13 Minute AMRAP

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Face Smash

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Face Smash

Face Smash

5 Deadlifts 115/80
5 Front Squats115/80
5 Chest to Bar Pull-ups

5 Minute AMRAP

100 Hollow Body Rocks for Time (Time)

100 Hollow Body Rocks

For Time.

Training Time: 3-5 Minutes

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Shoulder Down

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Shoulder Down

WOD:

Shoulder Down (AMRAP - Rounds and Reps)

12 Kettlebell Snatches (6 each arm) 24/16kg
5m Handstand Walk
6 Box Jumps 30/24"
5m Handstand Walk
10 Minute AMRAP

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Civilized

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Civilized

WOD:

Civilized (AMRAP - Rounds and Reps)

10 Squat Snatches 95/65
10 Ring Dips
10 Knees to Elbows

20 Minute AMRAP

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Light Burn

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Light Burn

WOD:

Light Burn

15 Overhead Squats 75/55lbs
25 Doubleunders
AMRAP: 7 Minutes

Rest 3 Minutes

15 Thrusters 75/55lbs
25 Doubleunders
AMRAP: 7 Minutes

Score rounds and reps for both.

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Chase the Rainbow

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Chase the Rainbow

WOD:

Chase the Rainbow

Run 1,200m
30 GHD Sit-ups
Run 800m
20 GHD Sit-ups
Run 400m
10 GHD Sit-ups

For time.
Training Time: 13 -15 Minutes

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Back Squats and GHR's

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Back Squats and GHR's

WOD:

Back Squat (3-1-3-1-3-1)

Back Squat sets 3-1-3-1-3-1

Record your heaviest single for the day. Record your singles in the comments. If you PRd add it to Wodify.

Glute-Ham Raises (3x10)

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Bar Rope

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Bar Rope

WOD:

Bar Rope (Time)

75 Doubleunders
20 Hang Power Cleans 95/65
20 Push Presses 95/65

3 Rounds for time.

Training Time: 12-15 Minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Hell's Bells

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Hell's Bells

WOD:

Hell's Bells (AMRAP - Rounds and Reps)

200m Run
14 Kettlebell Deadlifts 32/24kg
2 Rope Climbs

20 Minute AMRAP

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Back Squat and  Glute Ham Raises

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Back Squat and Glute Ham Raises

WOD:

Back Squat (4-1-4-1-4-1)

Back Squat 4-1-4-1-4-1

On the 4s you should be at 83% of your 1RM. Last week we did 5's, this will be 5-20 pounds heavier depending on you.

Your first single should be at 87%. This may be the second or third single lift from last week.

Record your 4s as the log, write your singles in comments.

Glute-Ham Raises (3 sets of 10 reps)

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Titanic

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Titanic

WOD:

Titanic

(In teams of 2 or 3. One athlete works at a time.)

2500m Row
30 Push Jerks 185/125lbs
2000m Row
40 Back Squats 185/125lbs
1500m Row
30 Push Jerks 185/125lbs

For time.
Training Time: 25-30 Minutes
(Use a rack only if necessary.)

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Training Day

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Training Day

WOD:

Training Day (AMRAP - Rounds and Reps)

7 Chest to Bar Pull-ups
14 Alternating Dumbbell Snatches 50/35
21 Wallballs 10'/9' 20/14

14 Minute AMRAP

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Muscle-up EMOM

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Muscle-up EMOM

WOD:

20 Minute EMOM: Ring Muscle-up (AMRAP - Reps)

Every minute on the minute complete X amount of ring muscle ups.
You should be able to maintain the same number for every round.
This is to build stamina in quality movement. It is better to do one
perfect muscle up every round than 3 poor ones. Practice!

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Efficiency Maximized

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Efficiency Maximized

WOD:

Efficiency Maximized (Time)

21-18-15-12-9-6-3 reps for time of:

Sumo Deadlift High Pull 75/55
Push Jerk 75/55

Training Time: 10-12 Minutes

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Memorial Day Murph

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Memorial Day Murph

WOD:

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

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Bacon Beatdown Partner WOD

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Bacon Beatdown Partner WOD

2017 Bacon Beatdown Event 2 (AMRAP - Rounds and Reps)

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In Teams of 2 or 3:
10 Dumbbell Snatches Alternating 50/35lbs
20 Wall Ball Shots 20/14lbs 10/9'
30 Doubleunders

13 Minute AMRAP
Partners can tag and switch out as often as they would like.

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