Deadlift 7-7-7
Deadlift 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Clean & Jerk 1-1-1 & Week of Benchmarks: Opt. 1: Grace
Alt EMOM 12 mins: Thrusters and Rows
Alt EMOM 12 mins: Thrusters and Rows
Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row, 150/125 m
Murph
Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb 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.
Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs
Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs
For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
Seated Dumbbell Shoulder Press 6-6-6-6 & Death By Alternating Single Arm Devil Press
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Db Shoulder Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Alternating Single Arm Devil Press
Death By Alternating Single Arm Devil Press
With a continuously running clock perform:
1 Alternating Single Arm Devil Press, 22.5/15 kg in the first 1 min
2 Alternating Single Arm Devil Press, 22.5/15 kg in the second 1 min
3 Alternating Single Arm Devil Press, 22.5/15 kg in the third 1 min
…
Continuing this for as long as you are able.
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Db Shoulder Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans, 135/95 lbs
100 Double Unders
60 Push Jerks, 135/95 lbs
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.
Seated Dumbbell Shoulder Press 10-10-10-10
Seated Dumbbell Shoulder Press 10-10-10-10
Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-5-4-3
Deadlift 6-5-4-3
Deadlift 6-5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.