Chiplet
Chiplet
PREWOD
40 yard sprint time trial (3 attempts)
For time:
60 T2B
60 Front Squat 95/65
180 Double Unders
15 minutes to GraceLand
15 minutes to GraceLand
15 minute cap
30 Clean & Jerk 135/95
Once 30th rep completed you have the remainder of the time to establish
1RM Power Clean
This workout will be based on the amount of weight you lift at the end.
8 minute amraps
8 minute amraps
Complete as many rounds as possible in 8 mins of:
8 Hand Release Push ups
8 Shoulder Press (Strict) 95/65
8 V ups
rest 2 minutes
Complete as many rounds as possible in 8 mins of:
8 Box Jumps 24/18
8 Wall Balls 20/14
8 Snatches 95/65
Sort of Helen
Sort of Helen
Run, 400 m
25 Kettlebell Snatch (one arm – R)s
15 Chest-to-bar Pull-ups
Run, 400 m
30 Squat Cleans, 135/95 lbs
Run, 400 m
25 Kettlebell Snatch (one arm – L)s
15 Chest-to-bar Pull-ups
Murph
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.
Hang Run Rest
Hang Run Rest
3 rounds for time of:
6 Hang Power Snatches, 135/95 lbs
12 Front Rack Lunges, 135/95 lbs
24 Toes-to-bars
Run, 400 m
Rest 1 min
High Five, Mid Five, Low Five
High Five, Mid Five, Low Five
5 min AMRAP
5 s2oh 165/115
5 Muscle Ups/ 15 Dips
-2 min rest-
5 min AMRAP
5 Power Clean 165/115
5 HSPU
-2 min rest-
5 minutes
Max Distance Run
Fit by the 4th Wod #1
Helen
3 rounds
400m Run
21 KB Swings 1.5 Pood/ 1 Pood
12 Pull ups
Josh
Josh
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
