by jason@boxally.com | May 30, 2014 | W.O.D.
Warm Up- 25 Cal Row 25 OHS 25 Push ups Shoulder mobility Dynamic stretches Strength- Core Circuit Conditioning- 1000m Row 50 Russian Twist 50 Sit ups Mobility of the Day- Cat-Camel-Cobra...
by jason@boxally.com | May 29, 2014 | W.O.D.
Warm Up- Baseball Shoulder mobility Dynamic stretches Strength- OHS 5-5-5-5-5 Conditioning- 3 RFT 30 Wallballs (20#/14#) 30 KBS (53#/35#) 30 Kettlebell Clean 20 min cap
by jason@boxally.com | May 28, 2014 | W.O.D.
Warm up- 50 Double unders 15 Shoulder taps 10 PVC pass throughs Strength- Push press 5-5-5-5-5 Conditioning- 12 min AMRAP 8 Push press (115#/85#) 30 Double unders Mobility of the Day- Labrum...
by jason@boxally.com | May 27, 2014 | W.O.D.
Warm up- Roxanne with reverse burpees 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 5-5-5-5-5 Conditioning- 21-15-9 Snatches (95#/65#) Burpees Mobility of the Day- Quad/calf...
by jason@boxally.com | May 26, 2014 | W.O.D.
“Murph” 1 mile run 100 Pull ups 200 push ups 300 Air Squats 1 mile run Class times: Rocky Point – 9am and 11am Lake Grove – 11am
