Posts tagged run
Workout of the Day - July 6, 2019

Team WOD
For time:
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, and numbered cards are as valued. Flip a card and perform the movement for the number of reps specified. Cycle the whole deck.
- Hearts = Push-ups
- Diamonds = Squats
- Spades = Sit-ups
- Clubs = Burpees
- Jokers = 200m Run

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Workout of the Day - June 27, 2019

Skill
- Pistol Practice/Progressions

Conditioning (Partner WOD)
”Team Jerry”
For time:
- 1 Mile Run
- 2000m Row
- 1 Mile Run
* One Partner works, while the other rests. Switch every 200m on the run and every 250m on the row.
Time Cap = 30 Minutes

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WODTim Cosseypistol, run, row
Workout of the Day - June 20, 2019

Conditioning
For time:
- 18 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 800m Run
- 30 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 400m Run
- 42 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 200m Run

Skill
3 Rounds:
- 1 Minute Double Unders
- 1 Minute Rest
Score = Total Double Unders

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Workout of the Day - June 11, 2019

Conditioning
”Lumberjack 20”
For time:
- 20 Deadlifts (Rx: 225#/185#, L2: 185#/135#, L3: 135#/95#)
- 400m Run
- 20 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 400m Run
- 20 Overhead Squats (Rx: 115#/85#, L2: 95#/65#, L3: 75#/45#)
- 400m Run
- 20 Burpees
- 400m Run
- 20 Chest-to-bar Pull-ups (L2: Pull-ups, L3: Band)
- 400m Run
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 20 Dumbbell Squat Cleans (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
- 400m Run

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Workout of the Day - May 27, 2019

Partner WOD
”Whitten… w/ a Partner!”
5 Rounds for time:
- 22 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 22 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 22 Burpees
- 22 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Split everything evenly*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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Workout of the Day - May 25, 2019

“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.

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