WOD

Good luck to Scott Horowitz and Steve Jacoby at the Long Island Masters Team Competition

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform:
AMRAP In 25 Min Of:
15 Double KB Deadlifts (70/53)
12 Pull-ups
9 Cal Assault BIke
6 Handstand Push-ups

*One athlete must perform all the reps of the movement they start. You can alternate athletes as you wish as you progress through the exercises. For example: athlete one must do all the KB Deadlifts. After completing the Deadlift you can choose to change working athletes or athlete 1 can do the pull-ups, but athlete 1 must do all 12 pull-ups. After completing all the reps you can choose to alternate athletes but athlete 2 must do all 9 cal on the assault bike. You can change movements as you wish as the AMRAP goes on but any movement you start, you must finish.

Part A

Warm Up

Coaches Choice

Part B

In 15-20 Minutes Establish A 1RM Back Squat

Part C

“2017 Regional Event 6″
For Time:
30/25 Cal Bike
20 Burpee Box Jump Overs (30″/24”)
10 Sandbag Cleans (150/100)

*Modify sandbag cleans to power cleans (185/125)

Last month of school all you teachers and parents

Part A

3 Sets
Frankenstein Walk x50ft
Alt. in-Place Lateral Lunge x6 ea. side
Nose To Wall Hold x30 sec

Part B

4 Sets
Double KB Single Leg Romanian Deadlift x6 ea. side @30×1
Push-up Hold Single Leg Ring Crunches x10 ea. side

Part C

7 Rounds For Time Of:
1 Rope Climb
15 Wall Balls (20/15)
50 Double Unders

*If you are proficient at rope climbs, perform 2 per round.

Part A Warm Up

2 Sets
Overhead KB Walk x10ft ea. arm
Samson Stretch Lunge x6 steps, alt.
Banded Good Morning x20
Squat Hold x30 sec (Stretching focus)

Part B

3 Sets
Overhead Squat w/Banded KB x5-8

Part C

For Time:
50 Push Press (95/65)
50 Front Squat (95/65)
50 Deadlift (95/65)

Congrats to all first time Murph participants and those of you who set PR’S, did it with a vest or did it in sequence. 

Part A Warm Up

3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

Part B

Every 90 Sec For 15 Min Do:
Snatch 2″ Below The Knee x2 @70% of 1RM

Part C

3 Sets Ea. For Time Of:
500 m Row
200ft Farmers Carry (70/53)
rest 3 min
10 Toes To Bar
10 Burpee
25/20 Cal Assault Bike
rest 3 min

*Score time for entire round including rest.

Heats for Murph are starting at 830am and run every 30 minutes.  Last heat starts at 1030am sharp.

Below is the WOD as prescribed however, feel free to scale, partner or modify as you see fit.

Run 1 mile

100 pull ups

200 push ups

300 air squats

Run 1 mile

All while wearing at 20 pound vest or body armor

Just show up RAIN OR SHINE!

 

Part A Warm Up

Coaches Choice

Part B

3 Sets
Bent Over Reverse DB Flyes x12-15
Single Leg Ball Slam x6 ea. side

Part C

AMRAP In 20 Min Of:
20 Cal Assault Bike
rest 30 sec
15 DB Hang Power Cleans (55/35)
rest 30 sec
10 V-ups
rest 30 sec

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
5 Rounds For Time Of:
20 Ring Push-ups
20 Deadlifts (225/145)
20 Box Jump Overs (24″/20″)