Workout of the Day
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups
Workout of the Day Alternative
“Half Mike”
3 rounds for time of:
Run 400 meters
25 Hip Extensions
25 Sit-ups
Bad Wx Mike
3 rounds for time of:
Row 1000 meters
50 Standing Hip Extensions with weight plate (25#/15#/10#)
50 Sit-ups
Bad Wx Half Mike
3 rounds for time of:
Row 500 meters
25 Standing Hip Extensions with weight plate (25#/15#/10#)
25 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
Workout of the Day
In front of a clock set for 7 minutes, perform 10 hang power cleans with an unloaded bar, then complete 10 walking lunge steps with the bar in the front rack position. Once the walking lunge steps are complete, add 5#, 10# or 20# to the bar and perform 10 more hang power cleans followed by 10 walking lunge steps with the same bar. Continue this pattern until time expires or until no longer able. You may vary your load increases each round. Your score is the highest load you are able to complete a full round with before the timer expires. Also note any reps of an incomplete set and the weight of that set.
Athletes may receive assistance in changing weight plates between rounds.
Workout of the Day
3 Rounds for time of:
200m Trail run
20 Box jumps, 24″/20″
20 Pushups
Workout of the Day
Back Squat
5-5-5-5-5 reps
Post your heaviest set. Note the loads for the entire session in the area designated for modifications. All participants may mark “Rx” for this WOD.
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
Russian kettlebell swings (24 kg/16 kg), 15 reps
Toes to bar, 15 reps
Burpees, 15 reps
