HSPU
Wall ball shots 20/14
Box jumps 30/24
Skill: Core Tabata Sit-ups/Plank hold/Russian twists
Block Strength
Power snatch 5/5/5 (65%/75%/85%)
Snatch grip press 5/5/5/5/5
Endurance: Run 400 rest 1min/Run 800m rest 2min/Run 1200m
June 3, 2014
23min AMRAP
5 T2B
1 Squat clean + 2 Front squat
Sprint 50m
Rest 30sec
*the squat clean does not count as one of the front squat*
Skill: Squat clean technique
Block Strength
Deadlift 5/5/5 (65%/75%/85%)
Russian swing 15/15/15
Good mourning 8/8/8/8
Endurance: 5 Rounds row 250m (max effort) rest 2min
June 2, 2014
JAG 28
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Block Strength
Strict press 5/5/5 (65%/75%/85%)
Strict hspu max reps/rest 2min (4 rounds)
May 31, 2014
R-1 2min/1minrest R-2 4min/2min rest R-3 complete
9 HSPU
12 Pull-ups
15 Box jump overs
18 Clean and jerk 135/95
21 SDLHP 70/53
250m farmer carry
May 30, 2014
Partner WOD
20min AMRAP
20 Wall ball sit-ups (over box)
20 Push-ups/Plank hold
20 KB Swing 70/53/Bar hang
20 Push press 95/65/Front rack hold
20 Wall ball shots 20/14
Run 250m
Block Strength De-load week
Back Squat 5/5/5 (40%/50%60%)
Pistols 6/6/6/6
Front rack lunge 10/10/10/10
Endurance: row 600m/run 250m/ row 400m/run 400m/row 250m/run 600m
May 29, 2014
2min AMRAP/8 Rounds
6 T2B
4 Power snatch 135/95
6 Box jumps 24/20
4 Thrusters
10 Burpees
Block Strength/De-load week
Power clean 5/5/5 (40%/50%/60%)
CG shrug 5/5/5/5
Endurance: 5 Rounds 200m sled pull/sprint 200m Rest walk back
May 26, 2014
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.
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.
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