Wednesday 5-31-17

by | 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...

Tuesday 5-30-17

by | 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...

Monday 5-29-17

by | 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.

Friday 5-26-17

by | 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

Thursday 5-25-17

by | 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