“Elizabeth’s (AKA Spock) B-day WOD” Form teams of 4 (or 3). Divide team into 2 partners. Partner A performs 15 power snatches (75/55lb) While Partner B does as many burpees as [...]
; ; ; ; ; ; ; ; ; ; “Murph” For time: Run one mile 100 pull-ups 200 push-ups 300 squats Run one mile Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL [...]
Strength: Squat – work to a heavy set of 3 Then, as many rounds and reps as possible in 12 minutes of: 5/5 Turkish get-ups (24/16k) 20m Lunge Finisher: 3 minutes of the Ab Blaster 2000 [...]
Power clean – work up to a heavy set of 3 Then, AMRAP for 15 minutes, of: 200m Waiter’s carry (45/25lb) 10 Power cleans (135/85lb) 15 KB swings (24/16k)
Perform three rounds of: One minute of burpees One minute of wall balls (20/14lb) One minute of SDHP (75/55lb) One minute of box jumps (20″) One minute of push-press (75/55lb) Rest one [...]
Games Open Workout 12.5 As many reps as possible in 7 min at (100/65#): 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar [...]
Strength: Deadlift – work to a heavy set of 5 Then, as many rounds and reps as possible in 12 minutes of: 5 Chin-ups (no this is not a typo, you asked for it) 10 Power cleans (135/85lb) 15 [...]
Strength: Bench Press – work to a heavy set of 3 Then, 7 rounds for time of: 10 Grasshoppers 10 Paralette pass-thrus 5/5 One-arm overhead squats with KB (24/16k)
