1 power clean
3 hang squat cleans
( beginners do front squats)
2 PUSH jerks
100m sprint
Rest 2 min
X10
Start light and add weight each round.
[wptab name=’8:30 Hiit’]
6 Min @85%
200m Row
Farmers Walk 4X Around Room
10 HPC w/ DB 45/25
Rest 5 min
8 Min @85%
15 Cal AD
10 Tire Flips
5 GHD sit Ups
Rest 5 Min
10 Min @85%
30 Double Unders
40 Battle Rope
30 Walking Lunges
[/wptab]
[end_wptabset]
Bracketology WOD #8 (or 9?)
“Nancy”
5 Rounds for time:
400m Run
15 OHS 95/65 75/55 45/33
You have until Saturday to complete this workout. You must have a judge.
[wptab name=’8:30AM Strength’]A. CGBP @30×1
70% X 3
80% X 3
90% X 3+
80% X 3
70% X 3
B1. Push Jerk X 6-8 X 3; 90s
B2. Wtd Pull Ups@3111 X 5 X 3; 90s
C1. Floor Press @10×1 X 10 X 3; 60s
C2. Seated DB Bicep Curl @2010 X 10 X 3; 60s
D1. Wtd Sit Ups X 10 X 3; 1 min rest
D2. FLR in Rings 60s X 3; 1 min rest
[/wptab]
[end_wptabset]
5 Plyo Push Ups on ladder
10 Curtis P’s 75/53
15 GHD sit ups (beginners do ab matt sit ups)
20 box jumps 24/20
30 push press 45/33
40 air squats
50 double unders
40 air squats
30 push press 45/33
20 box jumps
15 GHD sit ups
10 curtis P’s
5 plyo push ups
[wptab name=’8:30AM Hiit’]
12 min amrap @80%
10 KBS 25#
10 GHD Sit Ups
Row 500 meters
Rest 5 min
12 min amrap @80%
Airdyne 20 calories
15 box jumps
10 wall balls
5 wall walks
Rest 5 min
12 min amrap @80%
30 double unders
10 KB Goblet Squats 35#
5 Pull Ups
Run 100m[/wptab]
[end_wptabset]
A1. CGBP @2111 X 3-5 X 5 sets; Rest 1 Min
A2. AMRAP CTB Pull Ups (or Pull Ups or Ring Rows) X 5; rest 2 min
+
6 sets:
50m sled drag 150/90
[wptab name=’8:30AM Strength’]
A. Back Squat @31×1
70% X 3
80% X 3
90% X 3+
80% X 3
70% X AMRAP
B1. RDL@22×1 X 6-8 X 80# X 4; 60s
B2. 5 Wall Walks X 4; 60s
+
EMOM: 18 Min:
Minute 1: 5 Deadlifts 85% 1RM
Minute 2: 1 Rope Climb
Minute 3: 100m Run[/wptab]
[end_wptabset]
“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 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 American 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 mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
MAP- 10 min of work at 85%, 5 min of rest
1. 15 calories AD
10 Clean and Jerks (95/65)
6 toes to bar
2. 5 Dips
1 rope climb
Row 200
3. Run 100M
10 nopubs
Run 100 M
10 Russian KBS 70/53
Bracketology WOD 4
AMRAP 1 minute at each station:
HSPU ( sub is L seated dumbell press 25/15)
KB SDLHP 70/53
Box Jumps 24/20
Row for calories
Rest
X3
Add total reps and calories for score.
Photographic proof that Brad works out.
