Strength/Skill:
Strict Pull Ups
Metcon:
Part A:
AMRAP 10:
21 Weighted Lunges (45/25 Plate)
14 T2B
7 Strict Pull Ups
Part B:
7 Min Max Effort Assault Bike
Strength/Skill:
Strict Pull Ups
Metcon:
Part A:
AMRAP 10:
21 Weighted Lunges (45/25 Plate)
14 T2B
7 Strict Pull Ups
Part B:
7 Min Max Effort Assault Bike
Strength/Skill:
3 Position Back Squat
Metcon:
4 Rounds For Time:
10 Thrusters (95/65)
15 Sit Ups
20 Wallballs (20/14)
300M Row
Metcon:
EMOM 21:
Min 1: 2 Clean & Jerks (@85%)
Min 2: 20 Russian Twists (35/26)
Min 3: 30 Double Unders
*We will be having a change in schedule for tomorrow’s workout. Classes will only be 6am, 9am and 6pm for Memorial Day. We will be doing “Murph” 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 his favorites and he named it “Body Armor”.
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Rx= wear a 20/14 pound weight vest
partition pull-ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 pound weight vest bring it to do it Rx’d
Happy Saturday!! Be sure to get into the gym to either make up a missed WOD or come work on anything you have in mind!!