Ladies!!!!!!
“Helen”
3 rds for time
400m run
21 kb swings 1.5/1 pood
12 pullups
–THEN–
rest 3 minutes
“Annie”
50-40-30-20-10
double unders
situps
“Helen”
3 rds for time
400m run
21 kb swings 1.5/1 pood
12 pullups
–THEN–
rest 3 minutes
“Annie”
50-40-30-20-10
double unders
situps
WOD:
“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 as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
We are running a regular Saturday schedule. The 8am class will start “Murph” at 8:30, this way you get a good warm-up in. Classes will overlap which will allow more people to cheer everyone on! We will grill rain or shine.
The 11am Free Trial class and 12pm Foundations class are both canceled.
Skill:
Kipping Pull-ups
WOD:
“J.T.”
21-15-9
Handstand Push-ups
Ring-dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
WOD:
For Time –
25 Kettlebell Windmills (L) 35/18
5 Single arm KB clean and press (L)
25 Burpees over bell
5 Single arm KB clean and press (R)
25 Wall Ball Shots
5 SAKBCP (L)
50 Double-unders
5 SAKBCP (R)
50 V-ups
5 SAKBCP (L)
25 Taters
5 SAKBCP (R)
25 Clapping Push-ups
25 Kettlebell Windmills (R)
Skill/Strength:
Hang Power Snatch
3-3-3-3
WOD:
3 Rounds – 30 seconds ON 15 seconds OFF of –
Banded Wall Sits red/orange
L-Sits
Plank
Side Plank L
Side Plank R
Dead Hang
For Time:
30-25-20-15-10-5
Ground to Overhead 45/25
Wall Ball Shots 20/14
Box Jump 24/20
*From CF Garden City
Strength:
Dumbbell Bench Press
(10-8) 6-6-6-6-6-6+
WOD:
For time –
30 Man Makers
*You have the option to either do a squat clean thruster OR deadlift, clean, front squat and then push press the DBs.
For Time:
Station 1
Medicine Ball Shuttle Sprint: From mats to gate and back. You will carry the 20lb med ball on the first run and work your way down the ladder as fast as you can. Your last sprint will be unweighted.
20lb
16lb
14lb
12lb
8lb
4lb
Unweighted
Station 2:
3 Rounds
10 Deadlift sprawls 135/95
15 Push-ups
Station 3:
3 Rounds of
1 Prowler push 45’s/25’s
7 Pull-ups into 7 T2B (5 burpee penalty every time you come off the bar before the 14 total reps are completed to be done post wod).
*You can start at any station. There will be a running clock. Rest as needed between stations.
Skill:
Back Arches
WOD:
30 min AMRAP –
10 Ball Slams
20 Push-ups
30 KB Halos (15 each direction)
40 Squat-Thrusts
Skill
Back extensions on GHD
Progressions to glut ham raises
WOD
25 wallballs
5 hollow rock
20 wallballs
10 hollow rocks
15 wallballs
15 hollow rocks
10 wallballs
20 hollow rocks
5 wallballs
25 hollow rocks
