Rest Day!
Categoria: Wods
Allenamenti giornalieri
Wednesday 171206
Tabata these:
First Tabata WOD
20 secs DU’s / 10secs Deadlift (BW)
4 mins rest
Second Tabata WOD
Thrusters 20/16
Pull-ups
4 mins rest
Third Tabata
20 secs sprints/10 secs rest
4 mins rest
Wall Ball/Med Ball Sit-ups
Tuesday 171205
For time:
5 Rope Climbs
5 Squat Cleans 62/44
3 Handstand Push-ups
4 Rope Climbs
4 Squat Cleans 70/50
6 Handstand Push-ups
3 Rope Climbs
3 Squat Cleans 84/58
9 Handstand Push-ups
2 Rope Climbs
2 Squat Cleans 92/64
12 Handstand Push-ups
1 Rope Climb
1 Squat Cleans 102/70
15 Handstand Push-ups
Monday 171204
Teams of 2
AMRAP 30:
400m Run (as a team)
8 Tire Flips (partners alternate)
100m Buddy Carry (50m each, partner on shoulders)
1 minute Battle Rope (30secs each partner)
Friday 171201
“Murph”
1mile Run
100 Pull-Ups
200 Push-ups
300 Air Squats
1mile Run
Note: 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.
In memoria del Luogotenente della Marina Militare Americana Michael Murph, di Patchgue, N.Y. caduto in battaglia in Afghanistan il 28 giugno 2005.
Questo workout fu uno dei favorite di Mike che lo nomino’ “Body Armor”. Daquel momento in poi fu chiamato “Murph” in onore del valido guerriero e grande Americano che non desiderava null’altro nella sua vita che servire il suo grande paese e la belal gente che l’ha reso tale.
Dividete I pull-ups, push-ups e squats a seconda delle necessita’. Iniziate e terminate con un miglio di corsa (1,6 km). Se avete un giubbotto di 20 libre (9 kg), indossatelo.