Friday 5-29-15

by | May 29, 2015 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility  Dynamic stretches Strength- Front Squat 5-5-5-5-5 (Deload) Conditioning- 10 min AMRAP 2 Front Squats (135#/95#) 4 Burpees over bar

Thursday 5-28-15

by | May 28, 2015 | W.O.D.

Warm up- 400m Run 10 OHS  Shoulder mobility  Dynamic stretches Strength- Push Press 5-5-5-5-5 (Deload) Conditioning- 10-9-8-7-6-5-4-3-2-1 KBS (53#/35#) Box jumps (24/20) Begin and end with 800m run 20 min...

Wednesday 5-27-15

by | May 27, 2015 | W.O.D.

Warm up- 500m Row 10 OHS  Shoulder mobility Dynamic stretches Strength- TGU Conditioning- 1000m Row  then 3 Rounds 40 Sit ups 20 Burpees 14 min cap

Tuesday 5-26-15

by | May 26, 2015 | W.O.D.

Warm up-  2 Rounds  30 Double unders 10 Inchworm burpees Shoulder mobility  Dynamic stretches Strength- 10 min EMOM 1 Power clean  1 Hang clean 1 Squat clean (AHAP) Conditioning- 10 min AMRAP 5 Deadlift (185#/135#) 30 Double...

Monday 5-25-15

by | May 25, 2015 | W.O.D.

 “Murph” 1 mile run 100 Pull ups 200 Push ups 300 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...