Friday 5-31-13

by | May 31, 2013 | W.O.D.

Warm Up- Run 400m 10 OHS Shoulder Mobility Dynamic Stretches Strength- Cleans 3-3-3-3-3 Conditioning- 20 min AMRAP Run 400m 42 KBS (53#/35#) 24 Med Ball Cleans (20#/14#)  

Thursday 5-30-13

by | May 30, 2013 | W.O.D.

Warm Up- 500m Row Shoulder Mobility Dynamic Stretches Strength- 7 min to find 3RM OHS Conditioning- “Jackie” 1000m Row 50 Thrusters (45#/35#) 30 Pull Ups  

Wednesday 5-29-13

by | May 29, 2013 | W.O.D.

Warm Up- Double Unders 10 OHS Shoulder Mobility Dynamic Stretches Skill- Rope Progression Conditioning- 18 Min AMRAP 50 Double Unders 25 Sit Ups 1 Burpee Add 1 burpee each round scored for total burpees  ...

Tuesday 5-28-13

by | May 28, 2013 | W.O.D.

Warm Up- Jumping Jacks 10 OHS Shoulder Mobility Dynamic Stretches Skill- Open Gym Conditioning- Regional Event #5 21-15-9 Deadlift (315#/225) Box Jumps (30/24)

Monday 5-27-13

by | May 27, 2013 | W.O.D.

Memorial Day Murph @ 12pm “Murph” For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 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...