Show all Bridgewater WOD Barbell Endurance Gymnastics EnduranceMay 28, 2023Endurance 5-29-23Tuesday 5/30: Team Relay Runs @TRACK Teams of 4... 4x 400m Relay (100m Per person) 4x 800m Relay (200m Per person) 4x 1600m Relay (400m Per person) *2:00 FULL Team Rest* 4x 1600m Relay (400m Per person) 4x 800m Relay (200m Per person) 4x400m Relay (100m Per Person) BridgewaterWODMay 28, 2023Workout of the Day 05-29-23Monday Conditioning "Murph" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run 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. Tuesday Strength 9 Minutes, Every Minute on the Minute Power Clean + Hang Power Clean + Push Press + Push Jerk Conditioning 12:00 As Many Rounds as Possible 50 Unweighted Step-Ups 5 Clean & Jerk 185/125 Wednesday Conditioning 3 Rounds 50/40 Calorie Row Rest 2:00 35/30 Calorie Bike Rest 2:00 Thursday Conditioning 4 Rounds 20 Ring Dips 400 Meter Run Friday Conditioning 5 Rounds, Every 4:00 5, 25 Foot Shuttle Run 10 Box Jump 24/20 12 Jumping Lunge 15 Kettlebell Swing R/Y Saturday Conditioning Teams of 3 400 Meter Sled Push Outside 45/35 100 Dual DB Snatch 50/35 100 Dual DB Thruster 100 Calorie Bike 400 Meter Sled Push Sunday Conditioning 20:00 As Many Rounds as Possible 2 Rope Climbs 20 Pistols 20 Push-Ups BridgewaterWODMay 21, 2023Workout of the Day 05-22-23Monday Conditioning "Barbara-esque" 3 Rounds, Go Every 10:00 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squat Rest Remaining Time Tuesday Strength 9 Minutes, Every Minute on the Minute 2 Hang Power Clean + 2 Shoulder to Overhead Conditioning 3 Rounds 30 Hang Power Clean 95/65 30 Push Press 30 Sprawl Wednesday Conditioning 4 Rounds 40/35 Calorie Row 1:00 Rest 400 Meter Run 1:00 Rest 30/25 Calorie Bike 1:00 Rest Thursday Conditioning 20:00 As Many Rounds as Possible 20 Dual Dumbbell Box Step-Ups 35/25 20 Dual Dumbbell Walking Lunges 40 Single Dumbbell Weighted Sit-Ups Friday Conditioning 3 rounds, at 100% effort: 250 Meter Row 10 Kettlebell Swings R/G 10 Burpees 10 Kettlebell Swings 10 Burpees 10 Kettlebell Swings 250 Meter Row 6:00 Rest b/w Rounds. Saturday Strength 9 Minutes, Every Minute on the Minute 2 Power Snatch Conditioning "Randy" 75 Power Snatch 75/55 Sunday Conditioning 3 Rounds 4 Rope Climbs 500 Meter Row 60 Double Unders EnduranceMay 21, 2023Endurance 05-22-23Tuesday Pump It Up! (Vests are Optional) @ CRCF For time... 200m Run 40 Hovering Bear Kick-Outs 400m Run 40 Sit-Ups//V-Ups 600m Run 40 Push-Up's 800m Run 40 Air Squats 1000m Run 40 Walking Lunges 1000m Run 40 Air Squats 800m Run 40 Push-Up's 600m Run 40 Sit-Up's 400m Run 40 Hovering Bear Kick-Outs 200m Run GymnasticsMay 21, 2023Gymnastics 05-22-23Monday Push & Pull 16 AMRAP 7/5 Chest to Bar Pull-ups 15 Push-ups 20 Walking Lunges Weight Vest Optional EnduranceMay 15, 2023Endurance 05-16-23Tuesday Running to the Bar! @ CRCF FOR TIME... 5 Air Squats 200m Run 5 Sprawls 10 Air Squats 400m Run 10 Sprawls 15 Air Squats 600m Run 15 Sprawls 20 Air Squats 800m Run 20 Sprawls 25 Air Squats 1000m Run 25 Sprawls 30 Air Squats 1200m Run 30 Sprawls 35 Air Squats 1400m Run 35 Sprawls 40 Air Squats 1600m Run 40 Sprawls GymnasticsMay 14, 2023Gymnastics 05-15-23Monday Push Ups 5 Rounds 3:00 Work 1:00 Rest 10 Parallette Shoot Throughs 10 knees to elbow 50m Dual Overhead DB Carry Max Push-ups in remaining time BarbellMay 14, 2023Barbell 05-15-23Monday A. 12-10-10 Inclince Bench Press B. 12-10-10 Strict Pull-Up C. 12-10-10 Strict Press D. 12-10-10 Pendlay Row E. Finisher Tuesday A. 12-10-10 Back Squat B. 12-10-10 Front Squat C. 12-10-10ea Front Rack Rev. Lunge E. Finisher Thursday A. 12-10-10ea Single Leg Landmine RDL B. 12-10-10 Deadlift C. 12-10-10 RDL D. 12-10-10 Pendlay Row E. Finisher