WOD

Saturday – 30May2020

Saturday – 30May2020

“Cinnamon Toast” (AMRAP – Rounds and Reps)
200m Run
5 Burpees
7 Strict Pull-Ups
15 Double DB Push Press
Cash Out
With partner (1 works at a time)
Accumulate 150 situps
(resting partner holds plate overhead)

Friday – 29May2020

Friday – 29May2020

“Flex appeal” (AMRAP – Reps)
8 Rounds:
20 seconds single leg DB deadlifts (right)
10 seconds rest
20 seconds single leg DB deadlifts (left)
10 seconds rest
20 seconds situps

rest 4 mins

8 Rounds:
20 seconds single leg DB snatch (right)
10 seconds rest
20 seconds single leg DB snatch (left)
10 seconds rest
20 seconds hollow rocks

Extra Endurance
2 Mile Run @80% pace

Thursday – 28May2020

Thursday – 28May2020

“Peanutz” (AMRAP – Reps)
EMOM 30:
Min1 – Row for cals or SDHP
Min2 – KB Swing
Min3 – Mountain Climber
Min4 – Box Jump (sub with step ups)
Min5 – Plank
Min6 – Rest
Accessories
Explosiveness Training:
4 Sets – 15 yard shuttle sprint
4×4 Box Jumps as high as possible

Wednesday – 27May2020

Wednesday – 27May2020

“Gone in 60 seconds” (Time)
3 rounds:
40 singe dumbbell step-back lunges
30 single dumbbell alternating plank rows
20 burpees
*on the min: 20 double unders or 20 jumping jacks
After Party
6x200m run (1:1 work:rest ratio)

Memorial Day Monday – 25May2020

Memorial Day Monday – 25May2020

Murph (Time)
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 killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Tuesday – 28Apr2020

Tuesday – 28Apr2020

“100 Club” (Time)
Run 1 Mile
100 Air Squats
100 Walking Lunges
100 Mountain Climbers

*break up exercises however you want, but make sure the mile is done all at once*

30min cap

Cash Out
Extra Strength:
7×5 Back Squat
*3-5 second negative*
90sec rest between sets

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