WODS

A. Two sets of: :30sec Side Plank (left) :30sec Scapular Circles from Push-Up Position :30sec Side Plank (right) – Rest 15 seconds :30sec Supinated-Grip Hang from Pull-Up Bar – Rest 15 seconds Kettlebell Windmill x 5/side – Rest 2min  …

Teams of 3 AMRAP in 25 min: 400m Sandbag Carry (all 3 partners run, switch off bag as needed) 60 Knees to Elbows* 60 Overhead Squats (135/95)(95/65)(75/45)* 60 Burpees* *One person working at a time

A1. Barbell Push Press; 8-10 reps x 5 sets, rest 45sec A2. Seated Banded Row; 20 reps x 5 sets, rest 45sec A3. Kettlebell Swings; 20-30 reps x 5 sets, rest 45sec B. For time: Run or Row 700 Meters…

A. EMOM x 4min (4 sets): High Hang Snatch + Above knee Snatch + EMOM x 4min (4 sets): Snatch Lift off w/ 2sec pause + Snatch + Every 2min x 8min (4 sets): Snatch-Grip DL w/ 8sec descent x…

A. Every 90sec for 13:30min: Station 1: Pistol Progressions x 4-6 reps each leg Station 2: Handstand Holds or Walks (freestanding or supported) x 60sec Station 3: L-Sits x 30-60 seconds   B. In Teams of two, with P1 going…

A1. DB bench Press; 6-8 reps x 4 sets, rest 45sec A2. Weighted Supinated-Grip Pull-Ups @2110; 3-5 reps x 4 sets, rest 45sec A3. Banded Abs; 45/side x 4 sets, rest 45sec B. For time: 10 Wall Balls (30/20 lbs…

A1. Deadlift; 3-4 reps x 4 sets, rest 60sec A2. Wall Climbs; 3-5 reps x 4 sets, rest 60sec A3. Side Plank; 30-45sec/side x 4 sets, rest 60 B. Complete rounds of 15, 12 and 9 reps for time of:…

In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 400 Meter Run (Both partners run together) -50 Ground to over Shoulder (MB or Sandbag) 100 Meter bear hug carry (Switch…

A. Every 90sec x 4 sets: High Hang Snatch + Every 90sec x 4 sets: Above Knee Snatch + Every 90sec x 4 sets: Snatch Lift off + Snatch B. Four rounds for time of: 10 Hang Squat Snatches (115/75…

A1. Deadlift; 6-8 reps x 4 sets, rest 45sec A2. Dumbbell Bench Press; 8-10 reps x 4 sets, rest 45sec A3. Plank from Elbows; 45 seconds x 4 sets, rest 45sec B. “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders…

A1. Front Squat @30X1; 3-5 reps x 4 sets, rest 20sec A2. Strict Pull-ups; Max unbroken reps x 4 sets, rest 20sec A3. Side Planks; 30-45sec/side x 4 sets, rest 3min B. Complete as many rounds and reps as possible…

A1. Single-Arm Dumbbell Row; 6-8 reps x 4 sets, rest 90sec A2. L-Sit; 45-60 seconds (accumulated) x 4 sets, rest 90sec A3. Side Plank; 45-60sec x 4 sets, rest 90sec B. In teams of two, with only one partner working…

All Gave Some… Some Gave All… Remembers them this Memorial Day “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…

0-10min (10min) – 1mile Run, Max Power Clean and Jerk in remaining time (135/95) 10-13min (3min) – Rest 13-20min (7min) – 800m Run, Max Hang Power Snatch in remaining time (115/80) 20-23min (3min) – Rest 23-27 (4min) – 400m Run,…

In teams of two, completely the following for time: 1200 Meter Run (together) immediately followed by… Partners alternate movements to complete a total of 14 rounds for time of: 5 Pull-Ups 10 Air Squats 15 Sit-Ups Following the run, Partner…

A. Take 15 minutes to build to today’s heavy… Push Press x 1 rep B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300/250 Meters Push Press…

A1. Back Squat; 6-8 reps x 4 sets, rest 45sec A2. Ring Rows @2111; 8-12 reps x 4 sets, rest 45sec A3. Walking Lunges with Dumbbells; 20 steps x 4 sets, rest 45sec A4. Single-Arm Trap 3 Raises; 8-10/arm x…

Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups or L-Seated DB Press x Max Reps + Rest exactly 4 minutes, and then . . . + Complete as many rounds and…