BTT WOD

Since 2008

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15-12-9-6-3 

Dead Lifts 275/185

Box Hops 24/20

For Time.

Warm Up - 2 Rounds of: 10 RDLs, 10 Frankensteins, 10 Atomics, 10 Med Ball Slams, Push Up Complex

Strength - Dead Lift 3-2-1

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5 Rounds

12 Pistols

15 Sit Ups

6 Bench Press 225/155

For Time.

Warm Up - Standard

Strength - Bench Press 2-1-1

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1000/900 Meter Row

30 Back Squats 225/155**

500/450 Meter Row

**15 Atomics Every Break

For Time.

Warm Up - 2 Rounds Of: 10 RDLs, 10 Scorpions, 30 Second Hang, 10 GHD Sit Ups, 10 Squats

Skill/Strength - Back Squats 3-3-3

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5 Rounds

200 Meter Sprint

10 SDHP 115/75

20 Russian Twist 20/14

For Time.

Warm Up - Dynamics

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3 Rounds

500/450 Meter Row

10 Shoulder To Overhead 165/110

20 Grasshoppers

For Time.

Warm Up - Mike's

Strength - Shoulder To Overhead 1-1-1

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Teamed for Speed

7 Rounds

3 X 10 Calorie Row

10 Snatches 135/95

30 Weighted Sit Ups 35/25

For Time.

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5 Rounds

Bench Press 1575/1085

50 Double Unders

For Time.

Warm up - 2 Rounds of: 5 Med Ball Push ups, 10 MB Press, 10 MB RDLs, 10 Atomics

Strength - Bench Press 2-1-1

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10-2

Back Squats 245/165

2-10

Box Hops 30/24

For Time.

Warm Up - Mike's

Strength - Back Squats 1-1-1

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DT

5 rounds

12 deadlifts 155/105 9 hang power cleans 6 push jerks

For Time.

Warm Up- 2 Rounds Of: 10 RDLs, 10 Hang Cleans, 10 Push Jerks, 10 Knee To Elbow

Strength - Complex (Deadlift-Hang Clean-Push Jerk) 1-1-1

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Annie Sammich

500 meter Row

50-40-30-20-10

Double Unders

Ab Matt Sit Ups

500 Meter Row

For Time.

Warm Up - Dynamics

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Murph MDM

Run 1 Mile 100 Pull Ups 200 Push Ups 300 squats Run 1 Mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

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5 X 200 meter Run

3 Rounds

30 reps Of Each Movement

Press/Push Press/Jerk 135/95 155/105 185/125

GHD Sit Ups

Toes To Bar

Calorie Row

For Time.

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3 Rounds

500/450 Meter Row

10 Bench Press 225/155

For Time/

Warm Up - Standard

Strength - Bench Press 1-1-1

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5 Rounds

7 back squats 225/155

100 Meter Sprint

For Time.

Warm Up - 2 Rounds of: 10 Good Mornings. 10 RDLs, 10 Atomics,  30 Second Hang, 10 Scorpions

Strength - Back Squat 1-1-1

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75 SDHP 95/65**

6 Bar Hopping Burpees Each Break

For Time.

Warm Up - Mike's

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6 Rounds

250/200 Meter Row

15 Weighted Sit Ups 35/25

For Time.

Warm Up - 2 Rounds Of: 10 Med Ball Lunges, 30 Second Hang, 10 Scorpions, 20 Russian Twist

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#MURPHPREP

800 Meter Run

Then Partition As Needed

75 Pull Ups

150 Push Ups

225 Squats

For Time.

20 Minute Cap.

Warm up - Dynamics