Thursday, May 30th
Strength: 5×5 Squat Cleans at 80% WOD10-1Hang Power Cleans (115/80)200m Run *Competitors (135/95) if you are proficient with HPC) **18 minute cap Cool Down 2 Rounds 20 Flutter Kicks 20 Scissor Kicks 5 In N outs with Push Up and Dip
Wednesday, May 29th
Strength: 5×5 Back Squats at 80% WOD “Isabel”30 Power Snatch (135/95) **10 minute cap Cool Down: 150 Double Unders 20 Back Extensions
Tuesday, May 28th
Strength: 5×5 Push Jerk at 80% WOD 3 Rounds 500m Row15 Push Press (105/75)10 Burpees to 6” target *14 minute time cap Cool Down 8 Rounds Reverse Tabata L-Sit Holds (parallets or pull up bar) GREAT DAY OF “Murph”!!!
Monday May 27, 2013
Happy Memorial Day!! Thank you to all those who serve, current and former military. We do this WOD to honor you. “MURPH “ 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.’ […]
Saturday May 25, 2013
10am Partner WOD3 RoundsRun 400m/Row 500m20 Box Jump Overs (24/20)/10 Sandbag getups (65/50)10 Back Squats (185/135)/5 Wall Walks *Partners work at the same time, then switch exercises before moving onto the next grouping (Example: P1 runs 400m while P2 rows 500m; when both are done, P2 runs 400m while P1 rows 500m) *30 minute cut […]