WOD

#19Apr2019 WOD

Good Friday Metcon

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 armour, wear it.

In honour of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

#18Apr2019 WOD

Metcon

Team Workout
2 rounds:
– AMRAP 3:00 Step Ups @1 DB 22.5/15kg @ 24/20’’
– AMRAP 3:00 Burpees
– AMRAP 3:00 TTB
– AMRAP 3:00 Box Jumps
– AMRAP 3:00 Alt. DB snatch @ 22.5/15kg* rest 30 seconds between AMRAPS

* Partners can swap at any time…

#17Apr2019 WOD

Gymnastics

Handstand Push-ups

– Tempo Descent HSPU
– 6 x 3 with pause at bottom, kip up

Metcon

27-21-15-12-9:
– Deadlifts @ 70/47.5kg
– Wallball @ 20/14#

#16Apr2019 WOD

Weightlifting

Clean and Jerk

5 sets:
– 4 Power Cleans + 2 Split Jerks @ 65-70%

Metcon

E4MOM x 3 Rounds
– 400 Run
– 12 Pull Ups
– 21 KB Swings @ 24/16KG

#15Apr2019 WOD

Weightlifting

Snatch

Ev 30s for 10 Rounds
– 2 Squat Snatch @ 55%

Metcon

AMRAP 12:00
– 15 Front Squats @ 84/61kg
– 15 Push Ups

#14Apr2019 WOD

Metcon

Jenkins

AMRAP  40:00 (with a Partner)
– 50 Burpees
– 400 meter Run
– 50 Kettlebell Swings @ 24/16kg
– 400 meter Run
– 50 Pull-Ups
– 400 meter Run
– 50 Push-Ups
– 400 meter Run

* both partners run, share work as required

#13Apr2019 WOD

Metcon

6 x AMRAP 4:00
Odd:
– 16 Double DB Snatch @ 22.5/15kg
– 16 Double DB Squats
Even:
– 50 Double Unders
– 16 Burpees to Target

* rest 3 mins between sets

#12Apr2019 WOD

Gymnastics

Bar Muscle-Ups

5 sets:
– 3 Hips to Bar + 5 Bar Muscle Ups

Metcon

EMOM 12:00
– Odd: 12 OHS @ 61/43kg
– Even: 12 Pull Ups

#11Apr2019 WOD

Metcon

Kelly

5 Rounds:
– 400m Run
– 30 Box Jumps @ 24/20″
– 30 Wall-Ball Shots @ 20/14#

#10Apr2019 WOD

Weightlifting

Clean & Jerk Complex

5 sets (build to max)
– 1 Squat Clean
– 2 Front Squats
– 1 Split Jerk

Metcon

AMRAP 10:00
– 12 Bar Facing Burpees
– 6 Hang Power Clean @ 84/61kg
– 12 HSPU
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