by developer | Dec 31, 2015 | W.O.D.
Warm up- Coaches choice Shoulder mobility Dynamic stretches Conditioning- Special New Years Eve WOD Rocky Point: 9am and 10am Lake Grove: 9am
by developer | Dec 30, 2015 | W.O.D.
Warm up- 3 min max Double unders (scored) 10 OHS Shoulder mobility Dynamic streches Strength- Pendlay Row 3-3-3-3-3 Conditioning- 16 min AMRAP 5 Deadlifts (225#/155#) 40 Double unders 5 Strict pull ups (10...
by developer | Dec 29, 2015 | W.O.D.
Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Strict press 3-3-3-3-3 Conditioning- 14 min EMOM 5 Ring dips 4 Burpees 3 Box jumps (24″/20″)
by developer | Dec 28, 2015 | W.O.D.
Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Split squat 10-10-10 superset with Hip raises 10-10-10 Conditioning- 1000m Row 50 Front squats (95#/65#) 30 Hang...
by developer | Dec 24, 2015 | W.O.D.
Warm up- Coache’s choice 10 OHS Shoulder mobility Dynamic stretches Conditioning- 12 Days of Christmas Schedule: Christmas Eve: Rocky Point- 9am and 10am Lake Grove- 9am Christmas Day: Rocky Point- Closed Lake Grove-Closed Merry Christmas ...