Red Ranger Morph - Jason - Mighty Morphin

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Friday June 27

Warm Up:

3 Rounds of MARY

5 HSPU

10 Pistols

15 Pull Ups

WOD:

2 Rounds 

Sled pull

30 Push Ups

50 Lunges

Thursday June 26

WOD:

THURSDAY 140626

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

Post time to comments.

Wednesday June 25

 

WOD

Wednesday 140625

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.

Tuesday June 24

Warm Up:

TBA

Strength:

3 Roumds Bench Press

5 Light

5. Medium 

5 Heavy

WOD:

TUESDAY 140624

4 rounds for time of:
50 squats
40 back extensions
30 push-ups

Post time to comments.

Monday June 23

Strength:

SATURDAY 140621

5 sprints for time:
Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Compare to 070529.

WOD:

SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Post rounds completed to comments.

Compare to 100901.

Friday June 20

Amanda and I will be celebrating our 5th anniversary. Wow! We are so blessed and happy!

In honor of this joyous occasion I challenge everyone to come in regardless of the WOD!

No Cheery Picking!

Holy pull ups Pukie!

Warm Up:

500 m Row

TABATA 

Squats

50 Rocky Sit Ups

WOD:

FRIDAY 140620

10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 120729.

Thursday June 19

Warm Up:

400 m Run

30 Weighted Lunges (185/115)

Strength:

3 Rounds Strict Press

5 Light

5 Medium

5 Heavy

WOD:

For Time

21 - 15 - 9

HSPU

Back Squat (95/65)

Wednesday June 18

Warm Up:

20 Burpees

2 Lengths Dragon Crawl

10 Bridges

Strength:

3 x 100 m Partner Carrys / Farmers Carry

WOD:

WEDNESDAY 140618

3 rounds for time of:
25 Rocky Sit Ups
205-lb. clean and jerks, 5 reps

Post time to comments.

Tuesday June 17

Warm Up:

400 m Run

20 pull Ups

50 Push Ups

WOD:

TUESDAY 140617

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Monday June 16

Warm Up:

25 Tire Flips

Strength:

MONDAY 140616

Snatch balance 1-1-1-1-1-1-1

Post loads to comments.

Compare to 120817.

WOD:

SATURDAY 140614

3 rounds for time of
20-lb. medicine ball cleans, 50 reps
Run 800 meters

Post time to comments.