Air Squats

WOD (11-20-15)

(4 Rounds)

(1 min. AMRAP for each)

Air Squats

(:30 transition rest)

Dive Bombers

(:30 transition rest)

Dumbbell Farmers Carry (50# / 35#)

(:30 transition rest)

Power Snatches (75# / 55#)

(:30 transition rest)

AbMat Sit-ups

WOD (5-25-15)

“Murph”

1 Mile Run

100 – Pull-ups

200 – Push-ups

300 – Air Squats

1 Mile Run

*while wearing a 20# vest*

This WOD is done on in honor of Navy Seal and Medal of Honor recipient Lt. Michael Murphy.  Lt. Murphy gave the ultimate sacrifice to save the men on his team!!!  Click the picture below to read his official Medal of Honor citation.

Lt. Michael Murphy CMH citation

WOD (4-16-15)

(EMOM x 10)

10 – Air Squats

4 – Hit The Deck Shuttle Runs (30ft.)

5 – Dive Bombers

|

(6 min. AMRAP)

6 – Front Rack Lunges (155# / 115#)

6 – Bar Over Burpees

|

(2 min. rest)

|

(6 min. AMRAP)

10 – Ring Push-ups

10 – Kettlebell High Pulls (53# / 35#)

WOD (12-3-14)

(12 min. AMRAP)

1 – Bar Man Makers (135# / 95#)

10 – Sit-ups

2 – Bar Man Makers (135# / 95#)

10 – Sit-ups

3 – Bar Man Makers (135# / 95#)

10 – Sit-ups

4 – Bar Man Makers (135# / 95#)

10 – Butterfly Sit-ups

*keep increasing the rep count for the Man Makers by 1 each round*

|

(3 min. rest)

|

(12 min. AMRAP)

10 – Ring Push-ups

15 – Air Squats

50 yard Sandbag Run (50# / 30#)

WOD (10-2-14)

(10 min. AMRAP)

10 – Dumbbell Deficit Push-ups

20 yard Dumbbell Farmers Carry (50# / 35#)

10 – Air Squats

20 yard Dumbbell Farmers Carry (50# / 35#)

|

(3 min. rest)

|

(EMOM x 10)

(Even # Minutes)

5 – Overhead Squats (start from the ground) (135# / 95#)

(Odd # Minutes)

5 – Snatches (135# / 95#)