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WOD

For Time

1200 Meter Run
then
12 Rounds of
  • 4 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 8 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 12 Air Squats

WOD

“Spartan WOD”

For Time

  • 200 Meter Run
  • 35 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 35 Hollow Rocks
  • 35 Air Squats
  • 35 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 200 Meter Run
  • 25 Box Jumps
  • 25 Hollow Rocks
  • 25 Air Squats
  • 25 KB Swings
  • 400 Meter Run
  • 15 Box Jumps
  • 15 Hollow Rocks
  • 15 Air Squats
  • 15 KB Swings
  • 400 Meter Run

 

“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 20lb vest (14lbs for women) or body armor, wear it.

 

WOD

20 Minute AMRAP of

  • 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#)

and

1 Round of Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For time:

  • 1000 Meter Row
  • 60 Burpees
  • 750 Meter Row
  • 80 Push-ups
  • 500 Meter Row
  • 100 Air Squats
  • 250 Meter Row
  • 120 AbMat Sit-ups

 

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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