by developer | May 31, 2016 | W.O.D.
Warm up- 3 mins max double unders 10 OHS Shoulder mobility Dynamic stretches Strength- Core circuit Conditioning- “Annie” 50-40-30-20-10 Double unders Sit ups
by developer | May 30, 2016 | W.O.D.
“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. Michael Murphy was killed after exposing himself to enemy fire and...
by developer | May 27, 2016 | W.O.D.
Warm up- 2 Rounds 5 Inchworms 10 Burpees 20 Banded good mornings 10 OHS Shoulder mobility Dynamic stretches Strength- 15 mins to find 1RM deadlift Conditioning- 4 min AMRAP 1 Clean (135#/95#) 2 Box jumps (24″/20″) Rest 1 min 4 min AMRAP 2 Hang cleans...
by developer | May 26, 2016 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Conditioning- “Triple 3” 3000m Row 3 Mile run 300 Double unders *Partition reps any way 50 minute cap
by developer | May 25, 2016 | W.O.D.
Warm up- Thunder 10 OHS Shoulder mobility Dynamic stretches Strength- Pendlay row 5-5-5-5-5 Conditioning- 1-2-3-4-5-6-7-8-9-10 Strict pull ups Burpees 16 min cap
