PaRtner wod!
Find your buddy you won’t want to miss this one! Hope you had a great Fourth!
Skill/Strength- 15-12-9
Strict Pull ups
Strict HSPU
Partner WOD- 8 RFT
100m Prowler Push (155/105)
100m Farmers Carry
200m Run
Find your buddy you won’t want to miss this one! Hope you had a great Fourth!
Skill/Strength- 15-12-9
Strict Pull ups
Strict HSPU
Partner WOD- 8 RFT
100m Prowler Push (155/105)
100m Farmers Carry
200m Run
Happy 4th of July! 8am class only today- closed for the rest of the day. Enjoy your holiday!
“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”
WOD- For Time
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
For the 4th of July (which is tomorrow already!!) we will be hosting one class at 8am. We will be closed the rest of the day.
Strength- Alt OTMx 12
Even - 3 Front Squats
Odd - 6 Back Squats (55-60% of 1RM BS)
WOD- Every 4:00 x 5 Rounds
9 Box Jump Overs (30/24)
15 DB Goblet Squats (50/35)
15/12 Cal Row
Score= Slowest Round
Just a little reminder to keep extra hydrated all summer long. It’s been very humid lately and this can easily mess with your body and mind. Listen to what your body is telling you. Are you not sweating? Is your urine dark colored? Do you get lightheaded during wods? All of this plus more could be directly related to dehydration. Communicate with us if you ever feel sudden symptoms.
Strength - OTM x 8
Build to a heavy set of 3 Deadlifts
WOD- For Time
21 Deadlifts (225/155) + 400m Run
15 Deadlifts + 400m Run
9 Deadlifts + 400m Run
Big shout out to Dom and Aileen who took home a first place win Saturday at the Long Island Warrior Games! It was a brutal 3 wod event but they pulled through and came out on top! Way to represent!
WOD- For Time
2,000m Row Buy In
10 Rounds “Heavy Chief”
1 Rd= 3 Power Cleans (155/105) + 6 Push Ups + 9 Air Squats