With a partner complete :
30 min EMOM
Min 1- Burpee to plate 45/25
Min 2- Cal Row
Min 3- Pull Up
Min 4 – T2B
Min 5- DB Floor Press
*Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*
*Score is total reps for all 30 min*
Come get your BINGO card!!! Deadlifts 5 sets 3@ 72.5% 4 RFT 20/15 AAB 50′ DB OH Walking Lunges Rt Arm 60/45 20 Pull Ups 50′ DB OH Walking Lunges Left Arm
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, 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…
A – Starts at Ten minutes past the hour. The WOD takes an entire hour. W.O.D. A. Take 15-20 minutes, not more, to establish a 1-RM Snatch B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk Rest 5- 10 minutes after session B, and then… C. Against an 8-minute running clock,…
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*
Strength/Skill – Below the Knee Hang Power Snatch 5×2 10-9-8-7-6-5-4-3-2-1: HSPU 1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)