Strength/Gymnastics

Every :90 for 12:00 (4 Alternating rounds of each)

A1. 5 Overhead Squats
A2.  3-5 Bar Muscle-ups -or- 5-10 Kipping Pull-ups -or- 5 Banded Strict Pull-ups w/ 3 second negative

*Overhead Squats: Use a challenging weight that you can complete 5 solid unbroken reps with.

Conditioning

5 rounds for time:

• 30 Double Unders
• 10 Alternating DB Squat Snatches (50#/35#)
• 10 Over-the-DB Burpees

Strength

A1. 5 x 3 Deadlift @ 80% 1RM

• Rest :60

A2. 5 x 10/10 Unilateral KB Sit-ups

• Rest :60

Conditioning

10 minute AMRAP:

• 2 Strict Handstand Push-ups
• 2 Alternating Weighted Box Step-ups (2 x 50#/35# to 20″/18″ box)
• 4 Strict HSPU
• 4 Step-ups
• 6  Strict HSPU
• 6 Step-ups
• 8 Strict HSPU
• 8 Step-ups
• 10 Strict HSPU
• 10 Step-ups

*If you get through the round of tens, start back at the beginning with the twos.

Score is total number of reps completed.  Compare to June 16th, 2017.

Olympic

Clean Complex

6 x 1 Squat Clean + Hang Squat Clean + Split Jerk

Conditioning

3 rounds for time:

• 25 Wall Balls (30#/20#)
• 10 Power Cleans

“Murph”

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 Mile Run

Partition the reps anyway you see fit, but begin and end with the run.  Wear a 20#/14# vest if you have it.

Scaled option is to complete with a partner, or perform a 1/2 Murph.

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.

Partner WOD

25:00 AMRAP:

• 100 Wall Balls (20#/14#)
• 1000m Row
• 100 Plate Ground-to-Overhead (45#/35#)
• 1000m Row

One partner working at a time, partition reps between partners however you see fit.

Strength

A1. 5 x 5 Bench Press @ 21×1 Tempo

• 7-8 RPE for all five sets

A2. 5 x 5 Tall Box Jumps

• Step down, no bounding

Conditioning

For time:

• 90 Double Unders
• 30 Kb Swings (60#/44#)
• 30 Alternating Pistols
• 60 Double Unders
• 20 Kb Swings
• 20 Alternating Pistols
• 30 Double Unders
• 10 Kb Swings
• 10 Alternating Pistols

Scaling:

• Dubs → .5x Dubs → 2x Singles
• Pistols → Reverse Lunges w/ Plate (35#/25#) → Reverse Lunges (weightless)

Strength/Skill

A1. Deadlift 4 x 5 @ 75% 1RM

• Rest :60

A2. 4 x 5 Strict Toes-2-Bar + 5 Kipping Toes-2-Bar

• Rest :60-90

Conditioning

For time:

• 21 Power Cleans (155#/103#)
• 15 Strict Handstand Push-ups
• 15 Power Cleans (185#/123#)
• 12 Strict Handstand Push-ups
• 9 Power Cleans (225#/153#)
• 9 Strict Handstand Push-ups

Olympic

Clean Complex

6 x 1 Power Clean + Hang Squat Clean + 1 Split Jerk

• Build to a heavy complex

Conditioning

Partner WOD

15:00 AMRAP:

• 250m Row
• 10 Hurdle Hopping Burpees (20″/18″)

One athletes Rows 250m, while the other completes 10 Hurdle Hopping Burpees.  Once both athletes complete their task, they switch.

Strength

A1. Front Squat 4 x 4 @ 80% 1RM

• Rest :45-:60

A2. Strict Chin-ups 4 x 5-8

• Rest :60-:90

Conditioning

For time:

• 25 Back Squats (135#/93#)
• 400m Run
• 25 Shoulder-2-Overhead (135#/93#)
• 50 Pull-ups
• 25 Shoulder-2-Overhead
• 400m Run
• 25 Back Squats

*No Racks for the Back Squats. Compare the June 30th, 2017.

Partner WOD

With a partner, complete the following for time:

• 800m Burden Run
• 80 Partner Wall Balls
• 40 Power Cleans
• 600m Burden Run
• 60 Partner Wall Balls
• 30 Power Cleans
• 400m Burden Run
• 40 Partner Wall Balls
• 20 Power Cleans

Notes:

• For the “Burden Run” – Both partners run together, one carrying a medicine ball.  At the turnaround point for each run, partners will switch who is carrying the med ball.  If partners must use two different Wall Ball weights, the heaviest of the two will be carried.
• Partner Wall Balls will be completed by alternating reps, passing the Wall Ball off the wall.  If partners must use two different Wall Ball weights, alternate every ten reps.
• Partners must alternate every five reps for the Power Cleans.  The weight will increase every round.

Scaling:

• Wall Balls:
  • Rx’d: 20#/14#
  • Intermediate: 16#/10#
  • Scaled: 12#/8#
• Power Cleans:
  • Rx’d: 135#/83# → 155#/103# → 185#/123#
  • Intermediate: 95#/73# → 115#/83# → 135#/103#
  • Scaled: 75#/53# → 95#/63# → 115#/73#