With a running clock of 20 minutes, row 1k for time. Then find a max snatch in the remaining time. Warm up prior to starting and have weights out that you think you will need. You may power snatch or full snatch. At exactly 20:00, row 500m for time. You will have three scores: 1k...Read More
Find a 5 rep max, then do 3 Tabatas with 1 minute rest between movements. Score each separately for total reps. Strength 5RM Back Squat Conditioning Tabata: Thrusters, 75/55# rest 1 minute KB swings, 53/35# rest 1 minute Sit-upsRead More
Take about 20 minutes to work up to a heavy 3 rep deadlift, then deload to a moderate weight (60-70%) and do three rounds for time of deadlifts and burpees over bar. Treat this as much as a sprint as you can! Strength Deadlift 3, 3, 3 Conditioning 3 rounds for time: 15 deadlifts, 255/175#...Read More
Start at any station with a partner and do as many reps as possible in 2 minutes. You may switch at any point and scale as necessary for each individual. (try to use the same barbell weight if possible) Rotate in the order written and repeat so you hit each station 3 times. Your score...Read More
Get at least two heavy sets of five overhead squats, then two sets of three. For the metcon, snatches may be full or power. The push-ups will fatigue your shoulders, so efficiency on the snatch will be key! Strength OHS 5, 5, 3, 3 Metcon 5 rounds for time: 5 snatches (anyhow), 135/95# 25 push-upsRead More
Setup for both workouts, but score them separately. The first WOD is exactly the same as Regional WOD #3 except it has a longer time cap while the second is a variation. If you finish WOD 1 under 10 minutes, it gives you extra time to rest. If you do not finish, your score is...Read More
Run this like Fight Gone Bad – 3 rounds of 1 minute at each station (no transition time). After the 5 stations, rest 1 minute, then repeat for the other 2 rounds. Your score is total reps for all movements. 3 rounds for total reps: KB swings, 70/53# HSPUs row, calories burpees box jumps, 24/20″Read More
For the weightlifting complex, the clean should be a full squat, then an additional 3 front squats, plus a jerk (push jerk or split jerk). Beginners may do a power clean + 4 front squats as a progression. For the metcon, cleans should be full squat. Scale chest-to-bar pull-ups to unassisted pull-ups, banded, jumping, or...Read More
4 THINGS I LEARNED FROM MURPH This past Memorial Day, I participated on what may have been the hardest, and most challenging workout of my life, “Murph”. Named after Lt. Michael Murphy of the Navy SEALs who was killed while in Afghanistan in 2005, the workout consists of a 1 mile run, 100...Read More
