May 30, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday

Complete this sequence 5 times.

Min 1: Burpee, Max Reps

Min 2: Rest

Min 3: Power Clean & Jerk 135/95, Max Reps

Min 4: Rest

Min 5: Abmat Sit-up, Max Reps

Min 6: Rest

Post reps for each movement to whiteboard

May 27, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday

“Murph”

1 Mile run

Then

100 Pull-ups

200 Pushups

300 Air Squats

Then

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 whiteboard

 

 

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