Monday, May 30, 2022 @ 8:30 am (first heat at 9:00 am)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
For time: 1 mile run * 100 pull ups * 200 push ups * 300 squats * 1 mile run
(There will be scaling)
In honor of the holiday, no classes are scheduled
As a reminder, Monday, July 4 classes cancelled
“4th of July 1776”
WOD: 4 rounds for time, with a partner,
300 meter run TOGETHER
24 Toes-to-Bars (Rx, K2E, K2C), each
24 Box Jumps (24/22, 20/20 step, low box step), each
24 Goblet Squats (55/35, 35/25, 25/15), each
24 Hand Release Push-Ups (Rx, Knees, Knees), each
24 calorie Bike/Row, each
24 Air Squats, each
1776 = 300 m x 4 rounds (1200) + 6 x 24 (144) x 4 rounds (576)
WOD: For Time [35 Minute Cap]:
200 Meter Run (Rx
20 x Double Unders
2 x Power Snatches
Rest 1 Minute
400 Meter Run
40 x Double Unders
4 x Power Snatches
Rest 1 Minute
600 Meter Run
60 x Double Unders
6 x Power Snatches
Rest 1 Minute
800 Meter Run
80 x Double Unders
8 x Power Snatches
Rest 1 Minute
1,000 Meter Run
100 x Double Unders
10 x Power Snatches
CORE STABILITY: Accumulate,
2:00 plank
2:00 hollow hold
2:00 static overhead plate hold
*May be broken up as desired
STRENGTH: Handstand push ups
30 x kipping HSPU
20 x strict HSPU
WOD: On the 2:00 x 15 Rounds:
15/12 Calorie Row
In remaining time, AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 x Thrusters
7 x Pull-ups
7 x Burpees
STRENGTH: Push Press
5 Sets of 4, building
WOD: AMRAP 6:00
60 x Deadlifts
Max Calorie Bike OR Row
Directly Into..
AMRAP 6:00
45 x Hang Power Cleans
Max Calorie Bike or Row
Directly Into..
AMRAP 6:00
30 x Shoulder to Overhead
Max Calorie Bike or Row
