arms

2023-06-08

WOD 3 clean and jerks (130#) 6 cal on echo bike 12 ab-mat sit-ups Total: 7 rounds + 2 clean and jerks (completed 8th round after time expired)

WOD Conditioning: Tabata Couplets 20 secs on 10 secs off 16 Rounds each Couplet 8 Rounds Each Alternating HR Push Ups KB Swings Rest 1 min Between Couplets 8 Rounds Each Alternating Supinated Pull Ups Calorie row Total: 8×7 = 54 push-ups, 8×10 = 80 kb swings 1.25 pd, 6×5 …

2023-06-04

Rest Motorcycle riding Time: 5:30:00

2023-06-02

Warm-up 1 mile echo bike WOD Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Snatch 6 HSPU 20 DU’s between each set Time: 22:11 (85#, GHD sit-ups instead of HSPU)

2023-05-29

WOD MEMORIAL DAY “Murph” 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 …

2023-05-26

WOD 50 – 40 – 30 – 20 – 10 Row for calories Kb swings 10 burpees each round Time: 31:55 (44# kb)

2023-05-23

WOD 8 Rounds 5 supinated Strict Pull-ups 12 Ring Push Ups 100m Sprint Time: 17:03 (1-2 banded pull-ups, 3-8 kipping pull-ups)

2023-05-22

WOD Weightlifting / strength 4 rounds 12 bench press 12 triceps pull down 12 GHD Time: 18:06 (95, 115, 115, 120, purple band)

2023-05-16

Endurance Skillwork:: Row Intervals 12 Rounds 20 secs All Out 40 Secs Rest Total: 1411 meters, 109 calories Conditioning : 5 Rounds 20 Russian KB Swings (70,53) 15 Front Squats 15 T2B RX(115/75) Time: 22:08 (53# kb, 95# barbell, sit-ups)

2023-05-15

WOD Conditioning: 4 X 3 Min AMR Rest 1 Minute Between Rounds 6 TNG Power Cleans 6 box Jump Overs RX(135, 95) Total: 3 (120#), 3, 2, 2 + 2 power cleans (115#)