WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Monday 5/29/23

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Happy Memorial Day Rail Trailers!!
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(Modifications and Alternative Rep schemes and Movements will be available)

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 be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday 5/27/23

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Partner Day!!!! 👬 👫👭

In Teams of 3 for Time
3000m Echo Bike
15 Rope Climbs
2000m Row
12 Rope Climbs
1000m Ski
9 Rope Climbs

*During the monostructural pieces one partner must be holding dual kb front rack 53/35lb

Time Domain; 22:00-30:00 minutes
Time Cap: 35:00 minutes

Friday 5/26/23

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Conditioning
12:00 AMRAP
3 Bar Muscle-Ups
5 Squat Snatch 135/95lb
7 Bar Facing Burpees

Thursday 5/25/23

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Strength
15 Minutes
To find Heavy 50ft Sled Push

In between each set complete the following
10 x Barbell Hip Thrust- Add weight on each set

“Diane”
For Time:
21-15-9
Deadlifts 225/155lb
Handstand Push-Ups

Time Domain: 2:00-6:00 minutes
Time Cap: 10:00 minutes

Wednesday 5/24/23

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Strength
Pause Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Front Squat Across

Conditioning
4 Sets
3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 20/14#

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Tuesday 5/23/23

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“Jerry”

For Time
1 mile Run
2,000 meter Row
1 mile Run

Time Domain: 20:00-30:00
Time Cap: 30:00 minutes

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.