1. Skill: Movement Prep 2. 3 Rounds For Time: 10 Push Jerks (135/95) 10 Kettlebell Swings (2/1.5) 10 Box Jumps (30/24″) 20/15 Calorie Row SAVE THE DATES: -Monday, June 4th: “New You Challenge!” Have a friend who is interested in getting in shape who might need…
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1. PRIMER: Hang Power Clean+Front Squat+Hang Clean 3×2+2+2, rest as needed between sets.* 2. Hang Clean 3×3-BUILD to tough load. Rest 2-3 minutes between sets. 3. Bench Press 3×3-BUILD to tough load. Rest 2-3 minutes between sets. *Use loads that allow for proper technique. Post WOD (Optional): This weeks active recovery work… OR Grab a…
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1. 5×2 Minute AMRAP’s: 1 Minute Max Calorie Row 1 Minute Max Rep Double Under Rest 2 Minutes Between Sets 2. 3 Sets For QUALITY: Tall Kneeling Pallof Press+Hold x 8/side @ 2121+:10s Hold* Rest as needed between sets. *Perform 8 reps at…
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Please wear red, white, and blue today! 1. Skill: Movement Prep 2. “Murph”* For Time: Run 1 Mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 Mile In memory of Navy Lieutenant Michale Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. *Partition the pull-ups,…
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