Category: Daily WOD

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set

Annie

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

Front Squat From Floor: 4RM

Record your best Front Squat From Floor 4 Rep Max lift.

FT: Deadlifts, Hang Power Cleans and Squat Cleans

For time:
45 Deadlifts, 155/105 lbs
30 Hang Power Cleans, 155/105 lbs
15 Squat Cleans, 155/105 lbs

Seated Db Shoulder Press 8-8-8

Seated Db Shoulder Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Row and Push Press

For time:
Row, 500 m
21 Push Press, 115/85 lbs
Row, 500 m
18 Push Press, 115/85 lbs
Row, 500 m
15 Push Press, 115/85 lbs
Row, 500 m
12 Push Press, 115/85 lbs

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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 Murph

For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

Work in teams of 2. Both partners run the 800 m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.

½ Murph

For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

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

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

AMRAP 12 mins: Run and Deadlifts

Complete as many rounds as possible in 12 mins of:
Run, 400 m
5 Deadlifts

Barbell Alternating Reverse Lunge 8-8-8

Barbell Alternating Reverse Lunge 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tabata: Bike Cal, Double Unders, Row Cal, and Burpees

Tabata Bike Calorie
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata Row Calorie
Rest 1 min
Tabata Burpee

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Snatch Grip Behind The Neck Push Press 2-2-2

Snatch Grip Behind The Neck Push Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Run and Shoulder Press

4 rounds for time of:
Run, 400 m
12 Shoulder Press, pick load

Weighted Ring Dip 4-4-4-4

Weighted Ring Dip 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips

4 rounds for time of:
50 Air Squats
10 Strict Pull-ups
10 Hang Power Cleans, 135/95 lbs
10 Ring Dips

Front Squat From Floor: 5RM

Record your best Front Squat From Floor 5 Rep Max lift.

Chipper: Rows, Sit-ups, DB Hang Squat Cleans and Wall Walks

For time:
Row, 600 m
24 AbMat Sit-ups
12 Dumbbell Hang Squat Cleans, 50/35 lbs
6 Wall Walks
Row, 400 m
24 AbMat Sit-ups
10 Dumbbell Hang Squat Cleans, 50/35 lbs
4 Wall Walks
Row, 200 m
24 AbMat Sit-ups
8 Dumbbell Hang Squat Cleans, 50/35 lbs
2 Wall Walks