May 2019

(Glycolytic) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 20 sec/leg pigeon st/legr, 20 sec down dog 1. Dumbell lateral squat 2. Deep squat with overhead reach 3. Spiderman with trunk rotation 4. 90/90 shoulder press WOD Prep: 2x (build intensity round 2)5 […]

(Gymnastics Focus) WOD Review then warm up all together: 200m jog, 10 leg swings, 10 straight leg deadlifts, 10 hanging shrugs, 15-20 sec HS hold, 5 step-ups/leg SOD In 18 min complete 4-5 sets of:3-5 BB Deadlifts5-10 Handstand push-ups (strict, deficit, elevated, box…) WOD 4 Rounds for time:400m Run (800m Bike sub)15 Box jump overs

(Lactate Threshold)WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 5 pushup to down dog, 20-30 sec front rack stretch, 5 BB front squats, 5 BB hang squat clean thrusters SOD 5^ x 5 Bench press & 3 x 10-15 GHD sit-ups (20 min) WOD For time:10

(Photogenic)WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 30 sec PVC OH wall squats, 20 sec/leg Spiderman, 20 sec/leg pigeon, then 3-5 of each with BB or PVC: high hip muscle snatch, high hip power snatch, hang muscle snatch, hang power snatch, muscle snatch,

Memorial Day (9 am at salem location) WOD “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run 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 Mike’s favorites and he’d named it “Body Armor”. From here on it will

(Gymnastics Focus)WOD Review then warm up all together: SOD In 12 minutes, complete 2-3 sets of: 10/leg Physioball hamnstring curls10-15 Tubing back flies10-15/side Tubing torso twistshttps://www.youtube.com/watch?v=ScuiNZMXflY WOD On the 3:00 x 7 Rounds (21 min running clock)800m Bike5/3 Muscle-ups (50+ 2/1) OR 10/6 Ring dips (50+ 6/4) Memorial Day / Hero WOD Weekend Murph on Monday7:00am:

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec/arm thumb down lat stretch, 5 push-up to down dog, 5 DB deadlifts/arm, 2 DB snatches/arm 1. Banded wrist mobilization – Perform in 3 planes, 5 reps each 2. Banded hip thrusts – Perform 10 reps 3.

(Metabolic Conditioning)WOD Review then warm up all together: 200m run, 1 pole knee pulls, 1 pole soldier kicks, 1 pole walking quad stretch, 20 sec poll assisted bottom of squat grind, 10 KB deads and 10 low RBKS SOD In 12 min: 2×2 Pole lateral band ankle walks10 Banded air squats (knee caps)5-10 Single leg

(OlyNastics) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec/leg spierman, 20 sec down dog, 20 sec front rack str then: 2x: 2 BB squat cleans, 2 BB jerks, 5 hanging shrugs, 5 tight kipping swings, 20 singles SOD In 15 min,

(Glycolytic 2-5 min bursts)WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 wall squats, 10 hanging shrugs, 20 sec down dog, then WOD Prep: 2x 1 Indoor loop 2 Pull-ups 4 Push-ups 6 Air squats WOD 5 x 5 min AMRAP of:200m Run (Mod: 500m Bike)2 Rounds of “Cindy”5 Pull-ups,