by developer | Aug 29, 2014 | W.O.D.
Warm up- 3 Rounds 30 Double unders 15 OHS Strength- Core Circuit Conditioning- “Krannie” 50-40-30-20-10 Double unders Wallballs (20#/14#) **Labor Day hours** Monday 9-1-14 Rocky Point: 9am and 10am Lake Grove:...
by developer | Aug 28, 2014 | W.O.D.
Warm up- Row 500m 10 OHS Shoulder mobility Dynamic stretches Strength- 15 mins to establish 1 RM Bench Press Conditioning- 1000m Row then with remaining time AMRAP Burpee Box Jumps (24″/20″) 10 min...
by developer | Aug 27, 2014 | W.O.D.
Warm up- Baseball Shoulder mobility Dynamic stretches Skill- Open Gym Conditioning- “Cindy” 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats
by developer | Aug 26, 2014 | W.O.D.
Warm up- 2 Rounds 50 Jumping jacks 15 PVC pass throughs 10 OHS Shoulder mobility Dynamic stretches Strength- Strict Press 3-3-3-3-3 Conditioning- 12 min ascending ladder 3,6,9,12… KBS (53#/35#) Sit...
by developer | Aug 25, 2014 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 4 RFT 400m Run 10 Cleans (155#/105#) 20 Burpees 20 min cap
