Month: May 2015
IF YOU DID MURPH, COME IN FOR AN ACTIVE RECOVERY DAY AND WORK ON YOUR SHOULDERS! IF YOU DIDN’T, YOU HAVE SOME RUNNING TO CATCH UP ON! WOD 4 x 800m, rest 3 minutes between. Score is your total time, including the rest. ABS Coach’s Choice Post scores to comments.
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 favorites and he’d named it “Body Armor”. From here on it will be referred to …
WOD 1 Minute Per Movement x 4 Rounds: Row (Cals) Wall Walks Kettlebell Swings 53/35lbs Toes to Bar Rest 1 Minute Post scores to comments.
WOD “Sweep the Leg” 50 Wallalls 20/14lbs 200m Run 15 Clean and Jerks 135/95lbs 400m Run 15 Clean and Jerks 135/95lbs 200m Run 50 Wallballs Post scores to comments.
WOD EMOM x 20 Minutes: Odd: 5 Touch-N-Go Power Snatches (you choose the weight, can go up an down as you want) Even: 7 Box Jumps 30/24″ Abs Coach’s Choice Post scores to comments.