WOD
20 min AMRAP
9 Toes 2 Bar *Scale is Knees 2 Elbows/Knee Tucks*
7 Deadlifts (185#/135#) *Scale weight as necessary*
5 Bar Facing Burpees
DEADLIFT DEMO
BAR FACING BURPEE DEMO
Thursday, May 30, 2013
**FUNCTIONAL FITNESS BASICS-0900**
WOD
5 Rounds for Time:
15 Front Squat (75#/45#)
10 Strict Press
5 Thrusters
*Use same weight for each exercise.
FRONT SQUAT DEMO
STRICT PRESS DEMO
THRUSTER DEMO
WOD
5 Rounds for Time:
15 Front Squat (75#/45#)
10 Strict Press
5 Thrusters
*Use same weight for each exercise.
FRONT SQUAT DEMO
STRICT PRESS DEMO
THRUSTER DEMO
Wednesday, May 29, 2013
**CHIPPER WEDNESDAY**
WOD
2 Suicides
20 KB Swings (53#/35#)
20 Pull Ups
20 Overhead Walking Lunge Steps (45#/25#)
20 V Sit Ups
20 HSPU
20 Supermans
20 Burpees
20 Ground to Overhead (45#/25#)
20 Double Unders
WOD
2 Suicides
20 KB Swings (53#/35#)
20 Pull Ups
20 Overhead Walking Lunge Steps (45#/25#)
20 V Sit Ups
20 HSPU
20 Supermans
20 Burpees
20 Ground to Overhead (45#/25#)
20 Double Unders
Tuesday, May 28, 2013
A/B WOD
21-15-9 Reps of:
Power Clean (85#/65#)
Wall Balls (20#/14#)
Weighted Step Ups (with your wall ball) (24#/20#)
21-15-9 Reps of:
Power Clean (85#/65#)
Wall Balls (20#/14#)
Weighted Step Ups (with your wall ball) (24#/20#)
Monday, May 27, 2013
HAPPY MEMORIAL DAY!
***HALSEY GYM IS CLOSED***
A/B WOD
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Sit Ups
For time.
Should look like the following:
10 Burpees
10 Sit Ups
9 Burpees
9 Sit Ups
8 Burpees... and so on.
Saturday, May 25, 2013
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.
MEMORIAL DAY MURPH
0800-1st Heat
0900-2nd Heat
"MURPH"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
You may partition the pull ups, push ups and squats as needed. If you have a 20 lb vest, wear it.
About Michael P. Murphy
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
Friday, May 24, 2013
A/B WOD
"Annie"
50 Double Unders
50 Sit Ups
40 DUs
40 Sit Ups
30 DUs
30 Sit Ups
20 DUs
20 Sit Ups
10 DUs
10 Sit Ups
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