Karen
Pre WOD Strict Press 4 X 5 , 85% of 1 rep max. WOD “Karen” 150 Wall Ball 20/14 ( men use a 10′ target; women use a 9′ target) Post WOD/ Mobility Paleo Chair
Read moreRowing Burpees
Pre Wod Hang Snatch 5X3 WOD Row 100 m 5 Burpees Row 200m 10 Burpees Row 300m 15 Burpees Row 400 m 20 Burpees Post Wod Tabata Sit-ups
Read moreDeath by Deadlift
Pre Wod: Row 500 meters maximum effort rest two minutes than repeat. WOD: Death by Deadlifts ( RX = body weight) complete 1 lift the first minute, than 2 the second. Go up one lift every minute until failure. Post WOD: 30 HSPU , RX or modified
Read moreDumb Bell Snatch
Pre WOD: High Bar Back squat 5x 5 WOD: 10 Rounds for Time of 10 alternating arm DB snatch 35/25 10 jump squats Post WOD: Work on either knees to elbows or toes to bar Mobility Couch stretch and Paleo chair
Read moreRIP Michael Murphy
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s...
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