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WOD 26-05-20


25 min AMRAP

1 Cycle Bear Complex @75% BW
13/11 Cal Row

Bear Complex =

1 Power Clean
1 Front Squat
1 Pushpress
1 Back Squat
1 Pushpress

Home WOD

20 min E.M.O.M.

Min 1: AMRAP Bear Complex Alt L&R

Min 2: AMRAP Situps (Or V-ups/Toes to Bar)

If you have a heavy weight available, use that. If not, go for a fast approach doing as many alternating cycles withing the minute.


10 min E.M.O.M.
Min 1: 1 Bear Complex L&R
(Remaining time: stretch)
Min 2: 10-15 Situps
(Remaining time: stretch)

Build up the weight and speed in the 10 minutes.

Reset, take 2 minutes to catch your breath, focus and set a goal. A number to aim for.


Workout explanation, movement standards and options:

By |2020-05-25T23:45:00+02:00May 26th, 2020|Blog, WOD|

WOD 25-05-20

The Murph Challenge – Memorial Day 2020!

For Time: “Murph”

1 mile Run

100 Pullups

200 Pushups

300 Airsquats

1 mile Run

NOTE: Competition version is: Complete the pullups first then the pushups then airsquats.
Highly skilled members, wear a weighted vest.

Rx+= partition the Pull ups/Push ups and air squats (20 rounds Cindy)

Rx: Choice = In teams of 2 every person does half the work OR

rep choice 75/50/35

Home WOD:

A: Running skills

B: 20 min Run or 5k Run for time
OR “Murph” 😉

pic: A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Workout explanation, movement standards and options:

By |2020-05-25T01:13:47+02:00May 25th, 2020|Blog, WOD, WOD|

WOD 24-05-20


10 Rounds AHAP (35min working time)

10 Hipthrusters
5 Benchpress on Floor station

Home WOD

10 Rounds

10 Hipthrusters tempo X-3-1
5 Floorpresses L&R tempo X-1-1

Start your warm-up by finding your position and practice the movement on the hipthrusters without weight and do some regular pushups before going into the floorpresses.

Then build up the weight.

In 12-15 minutes;

5-10 Hipthrusters: light to heavy
3-5 pushups (build up to floorpresses)

Set your timer to 35 minutes; 3.2.1..GO!!

Workout explanation, movement standards and options:

By |2020-05-24T01:32:49+02:00May 24th, 2020|Blog, WOD|