Part 1: 0:00-11:00 11 MIN AMRAP 50 Double Unders 11 Push Press 115/85/65 50 Double Unders 11 CTB Pullups 50 Double Unders 11 Goblet Squats 53/35/26 5 MIN Rest Part 2: From 16:00-24:00 MIN Build to a 1RM clean and jerk (can be squat and split as well) *score each part on their ownRead More
Strength: Power Snatch 10 MIN EMOM *Perform 3 Power Snatches every min on the min all at 75-80% of 1rm WOD: 3 rounds for time: 200m Farmers carry (choose your DB or KB weight) 1 weight in each hand 15 TTBRead More
*On the 3:00 x 6 Rounds:* *Rounds 1-3: 10/7/5 Calorie Assault Bike 7 Burpees 10 Front Squats (135/96/65) Rounds 4-6: 10 Front Squats (135/85/65) 7 Burpees 10/7/5 Calorie Assault Bike * 18:00 min workout * Score = Time it takes to complete each round. If you finish before 3 mins you rest until the next...Read More
Strength: Back Squats (pause 3 sec at the bottom each rep) 5×5 all at 70% of 1rm WOD: 10 MIN AMRAP 15 Deadlifts 225/185/135 15 Wallballs 20/15/10Read More
9AM AND 10:30AM ONLY BYOB AND FOOD AFTER THW WORKOUT. FRIENDS AND FAMILY WELCOME FREE! REGISTER ON WODFIY! For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...Read More
Strength: Bench Press 12 min work to a heavy single WOD: 16 MIN EMOM MIN 1: 15 KB Swings 53/35/26 MIN 2: 30 Sec Hand Stand Holds MIN 3: 200m Run MIN 4: 12 single DB Push Presses switch every 6 reps 50/35/25 *can start on any stationRead More
