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Workout Of The Day – Monday 5/27/2019

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WOD

Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

* 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.

Workout Of The Day – Saturday 5/25/2019

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WOD

12min – get as far as possible (teams of 2)
400 Meter Run (200 each)
20 Hang Power Cleans 135/95
400 Meter Run (200 Each)
20 Hang Power Cleans 155/105
400 Meter Run (200 Each)
20 Hang Power Cleans 185/135
400 Meter Run (200 Each)
20 Hang Power Cleans 225/145

3min Rest

18 mins – to accomplish 4,000 meter Row
Every 2mins 10 Deadlifts at 225/145

Start with deadlifts

 

Workout Of The Day – Tuesday 5/21/2019

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WOD

EMOM 16:
ODD: 5 Hang Power Snatch (Build)
EVEN: 15/12 Cal Row or 12 Pull Ups

3min Rest

EMOM 16:
ODD: 5 Hang Power Cleans (Build)
EVEN: 15/12 Cal Row or 12 Pull Ups

NOTES – Even minute is rotated between row or pull ups. Snatch or clean stay the same on the ODD minute. Start light and build with the snatch and power clean


SWOLY

Superset
5×10 GHD Back Extension
5×5 Push Jerk  Build – No Rack

10 rounds every 1:00
1 Squat Clean + 2 Jerks  Build

10 Rounds every 1:00
1 Deadlift + 1 Hang Power Clean + 1 Jerk

Workout Of The Day – Saturday 5/18/2019

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WOD

Hotshots 19 

6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 meter Run

  • Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.