by developer | May 31, 2017 | W.O.D.
Warm up- 2 Rounds 10 Burpees 20 Face pulls Shoulder mobility Dynamic stretches Strength- Push press 10-10-10 Conditioning- 3 Rounds 30 KBS (53/35) 30 Box jumps (24/20) 15 Burpees 16 min...
by developer | May 30, 2017 | W.O.D.
Warm up- 500m Row 10 OHS Shoulder mobility Dynamic stretches Strength- Core circuit Conditioning- 4 Rounds 1 min max reps Row (cals) Sit ups Mountain climbers 1 min rest between...
by developer | May 29, 2017 | W.O.D.
“Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Air squats 1 mile run ** First heat of Murph starts at 10AM in Coram. Please arrive early to begin at 10am. Heat 2 of Murph will begin at 10:30.
by developer | May 26, 2017 | W.O.D.
Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 6-6-3-3-1-1 Conditioning- 1000m Row 100 Walking lunges 50 Box jumps (24/20) 14 min cap
by developer | May 25, 2017 | W.O.D.
Warm up- Thunder Shoulder mobility Dynamic stretches Strength- Bench press 6-6-3-3-1-1 Conditioning- 12 min AMRAP 7 Burpees 9 KBS (53/35) 5 Ring dips
