A) Hang Snatch
E2MOT2M
3 Reps x 6 Sets
12 min
B) AMRAP 12 min
10 C2B Pull Ups
10 Clean Grip Bench Press 60/40kg
E2MOT2M
3 Reps x 6 Sets
12 min
B) AMRAP 12 min
10 C2B Pull Ups
10 Clean Grip Bench Press 60/40kg
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5 Rounds for time 400m Run 10 Deadlifts 100/70kg 15 GHD Sit Ups 20 Box Jumps 24/20"
  A) Front Squat E2MOT2M 3 Reps x 7 Sets Increasing load B) 9min AMRAP ladder of 1 Thruster 60/40kg 1 Rope Ascent 4.5m 2 Thrusters 60/40kg 1 Rope Ascent 4.5m 3 Thrusters 60/40kg 1 Rope Ascent 4.5m 4 Thrusters 60/40kg 1 Rope Ascent 4.5m Etc....  HERO WOD 'MURPH' As an individual or working in pairs, Complete The Following For Time: "Murph" For time: 1.6km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6km Run 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 man who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run.    A) E2MO2M x 7sets 2 Full snatches 14 Min B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of Deadlifts 85/60kg Bar Facing Burpees *Start each minute with 5KB Swings 32/24kg *20 time Cap   Complete for time: 100 Squats 90 Push Ups 80 Sit Ups 70 Lunges 60 Pull Ups 50 GHD Sit Ups 40 Dips 30 C2B 20 Pistol Squats 10 BMU 30min time Cap  Complete for time 200 DU's 30 G2O 50/35kg 150 DU's 20 G2O 60/40kg 100 DU's 10 G2O 70/45kg 30min Time Cap   Complete for Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of; Back Squats (Body Weight on Bar) 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps of; Sit Ups  
 A) 20 Mins Strength/Skills Snatch 3 Reps x 5 Sets B) 20 Min AMRAP Working in pairs 5 Snatches 50/35kg 10 T2B 15 Burpees Resting partner runs 200m
 20 Min AMRAP 6 HSPU 8 OHS 40/30kg 12 Pull Ups   A) 20 Mins to find Your 1RM Back Squat B) 20 Mins to find Your 1RM Bench Press   "Chasing Annie" 50,40,30,20,10 Reps of: Double Unders Sit Ups Run 400m *Compare to 10/12/2013 & 16/12/2014  A) Deadlifts E2MOT2M 5 Reps x 5 Sets B) 7 Min AMRAP 3, 6, 9, 12, 15, 18, 21 Reps...etc C2B Pull Ups Power Cleans 60/40kg   A) Front Squats E2MOT2M 3 Reps x 7 Sets B) 4 RFT 10 Front Rack Lunges 50/35kg (Alt Legs) 10 S2O 50/35kg 20 Wall Balls 9/6kg   Strength and Skill 18 min A) 20:00 - 32:00 Min 12 Min AMRAP 12 Box Jump Overs 24/20" 12 Dips 12 GHD B) 34:00 - 44.00 min 10 Min AMRAP 5 S2O 60/40kg 10 K2E 15 KB Swings 24/16kg C) 46:00 - 54:00 8 Min AMRAP 15 Push Ups 20 Double Unders    30 RFT 6 Alt Pistol Squats 3 Strict Chins 1 Clean 80/55kg (45min time cap)   For time: Run 200m 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Ring Push Ups (30min time cap)   A) EMOTM x 14min 1st Min = 5OH Squats 2nd Min = 10 GHD Sit Ups B) 14 min AMReP of 400m Run 40 T2B 30 Wall Balls 9/6kg 20 Snatches 60/40kg 10 HSPU ME BMU (C2B/Pull Ups)   A) Deadlifts E2MOT2M x 7min 5 Reps B) 21 - 15 - 9 Hang Power Cleans 60/40kg * Bench Press 60/40kg * *Any break in Reps prior to completion of the round will incur a 5 Burpee penalty.
 A) Back Squats EMOTM x 10min 5 Reps B) 10min AMRAP 7 Thrusters 50/35kg 21 Double Unders
   Happy Fathers Day to all the dad's out there....whether you lift or not ;)
Enjoy your well earned rest. A) Strength/Skill 20Min B)Partner WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Balls 9/6kg SDLHP 40/30kg Box Jumps 24/20kg 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps Burpees Alternating with your partner to complete both.   |
