Clutch vs. Consistency

Strength

Deadlift 1RM (10 min)

“Helen”*

3 Rounds

400m Run

21 K Bell Swings, 1.5 / 1

12 Pullups

*Weather Permitting*

If weather is bad…..

“Karen”

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There are two more videos with this.  If you are interested checkout:  www.mobilitywod.com for parts 2 & 3.

Skill

Muscle Up work (10 minutes)

For Time

40 Double Unders

30 OH Lunges, 45 / 25 lbs

20 Medball Getups, 20 / 14

10 HSPU

20 Medball Getups, 20 / 14 lbs

30 OH Lunges, 45 / 25 lbs

40 Double Unders

20 minute time cap

We will be having only 2 classes Monday.  They will be a 9 a.m. and 11 a.m. class.  If you have not already signed up for one please let us know if you are planning on attending as there are only a few spots left.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

“MURPH”

Run, 1 mile

100 Pullups*

200 Pushups*

300 Air Squats*

Run, 1 mile

90 minute time cap

*You may partition the 600 reps in the middle any way you wish, but the runs must be completed in full*

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Strength

Front Squat

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

@ 5RM

For Time

10 – 1 Burpee Over Bar

1 – 10 Deadlift, 185 / 135 lbs

15 minute time cap

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I can remember back when there were just a few names on the board everyday.  We are growing and we appreciate all of our athletes (that means you) who are making our community an awesome thing to be a part of.

Strength

Deadlift

5 x 2 EMOM @ 80% 1RM

5 x 3 EMOM @ 65% 1RM

15 minute Amrap

10 SDHP, 75 / 55 lbs

10 Push Press, 75 / 55 lbs

10 Box Jumps

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