Memorial Day 2011''Greater love hath no man than this,
that he lay down his life for his friends.''
Today's Memorial Day Hero WOD will be kicking off at 8am, 9am, and 10am. Please be on time for the last heat if you are planning on the 10am start.
Warm-up Drills (05.30.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
''Murph'' (05.30.2011)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run
Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.
Post times to comments.
Mobility WOD
Posts
10 comments:
Slawra: 56:44 (20 rounds of 5/10/15)
73:43
Thats was brutal
''Murph''
Subbed Ring Dips for Push-ups.
50 minutes
For their sacrifice.
"Murph"
48:02
used blue bands w/pull ups
-Krebs
Murph
50:12
20 rounds of 5,10,15
Murph
51:19 with 20 lbs vest
Murph
First half with gas mask - 36 minutes
Total - 74 minutes
20# vest throughout
-Bert
Murph
42:02
Jay
"Murphy"
40:50
(used blue band for pull-ups)
Murph
40:29
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