WODs
Workouts of the Day
Skill / Strength
Efficiency of movements in the WOD
WOD
Working with a partner take it in turns to complete the following 3 parts:
Part A
Complete the following for time:
400m Farmers Walk 32/24kg
(Try to go unbroken)
Part B
Establish a max weight 50m sled pull without stopping
(If the sled stops moving the attempt is over)
Part C
Complete the following for time:
400m ‘D’ Ball bear hug carry
3-2-1-GO!!
Compare to Sunday 13th May 2018
Skill / Strength
Efficiency of movements in the WOD
WOD - ‘Lynne’
5 Rounds for max reps of:
Bodyweight Bench Press
Pull Ups
Post total reps for all sets in both exercises!
3-2-1-GO!!
Compare to Friday 28th July 2017, Friday 29th April 2016, Friday 4th December 2015 & Thursday 17th January 2013
Skill / Strength
Establish a 1 rep max Deadlift
WOD - ‘Diane’
For time:
21-15-9
Deadlift 100/70kg
Handstand push ups
3-2-1-GO!!
Compare to Thursday 2nd November 2017, Thursday 5th October 2017, Friday 22nd June 2017, Friday 22nd April, Friday February 5th 2016, Tuesday 6th October 2015, Tuesday 7th April 2015, Monday 8th September 2014, Tuesday 4th March 2014, Thursday 3rd October 2013, Monday 22nd July 2013 & Wednesday 8th May 2013
Skill / Strength
Build to a heavy 3 rep power snatch with a 2 second pause in the high hang position Reset after each rep (not touch and go)
WOD - RCG Regionals Event 4
Complete the following for time:
2 Rounds of:
10 Snatches 80/57.5kg
12 Bar facing burpees
2 Rounds of:
10 Snatches 52.5/35kg
12 Bar facing burpees
Time cap - 9 Minutes
3-2-1-GO!!
Skill / Strength
Every minute on the minute for 15 minutes complete:
Minute 1 - 3 Front squats at 90% of 1RM
Minute 2 - 10 Box walk ups
Minute 3 - Rest
WOD
4 rounds to complete as many reps as possible of:
1 Minute AMRAP Rope climbs 15’ with the rope starting 5’ off the floor
1 Minute AMRAP Dumbbell Thrusters 22.5/15kg
2 Minute rest
3-2-1-GO!!
Skill / Strength
Part A
You have 1 minute to accumulate as much time as possible in a freestanding handstand hold
Part B
You have 1 minute to accumulate as much time as possible holding your chin above the pull up bar
Part C
You have 1 minute to accumulate as much time as possible in a 'L' sit hold on the parallets
WOD
Complete 3 rounds for time of:
8 Power cleans 90/60kg
16 Toes to bar
8 Shoulder to overhead 90/60kg
16 Box jumps 24/20"
3-2-1-GO!!
Compare to Wednesday 18th November 2015
Skill / Strength
Efficiency of movements in the WOD
WOD - ‘Murph’
For time:
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
If you've got a 20/14lb vest or body armor, wear it!
3-2-1-GO!!
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.
