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WEDNESDAY

6/08/2016 4TH STATION STRENGTH Hang Snatch (1 REP MAX IN 7 MIN) Metcon Metcon (AMRAP – Reps) 2Min AMRAP of: 15 OHS 75/45 5 box jumps 24/20 1min rec 2 min AMRAP of: 12 push press 95/65 5 HR push-ups 1 min rec 4 min AMRAP of: 9 Power Cleans 115/85 5 Burpees 1 min rec 4 min AMRAP OF: …

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TUESDAY

6/07/2016 BARBARA SKILL Handstand Push-ups (5 MIN HANDSTAND WORK) Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* 40 MIN MAX

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MONDAY

6/06/2016 PAY DAY STRENGTH Front Squat (1 REP MAX IN 7 MIN) Metcon Metcon (AMRAP – Rounds and Reps) 100 DBL UNDER 50 LATERAL BARBELL BURPEES 30 CLUSTER RX 135/95 SC 95/65 10 MUSCLE UP / 10 RING ROWS & 10 DIPS 15 MIN AMRAP

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WEDNESDAY 

6/1/2016 STRENGTH JERK (1 REP EMOM FOR 5 MIN @ 185/135) In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. To learn more about Michael click here  

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FRIDAY

5/27/2016 LITTLE SOMETHING STRENGTH  JERK (2 REPS EMOM FOR 5MIN @ 155/115) Metcon Metcon (Time) 10 Bench Press BW 10 ALT DB OR KB SNATCHES 50/35 10 V-UPs 3 Rnds For Time

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THURSDAY WOD

02/11/2016 PUPPY MONKEY BABY Metcon (AMRAP – Reps) 30 SEC AMRAP: OH WALKING LUNGES 45/25 15 SEC AMRAP: HSPU 5 RDS Metcon (AMRAP – Reps) 1 MIN RECOVERY 7 POWER CLEANS 115/95 EMOM FOR 5 MIN Metcon (Time) 2 MIN RECOVERY 20 SQUATS 10 PULL UPS 100 DBL UNDERS 3 RDS

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WEDNESDAY WOD

The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr. CLIMB IT Back Squat (1-2 REPS EMOM FOR 5 MIN) 60%, 70%, 80%, 90%, 90% Metcon (AMRAP – Reps) 1 BURPEE 1 HANG POWER SNATCH 115/75 2 BURPEE 2 HANG POWER SNATCH 115/75 3 BURPEE 3 HANG POWER SNATCH 115/75 AND SO ON……. 10 MIN AMRAP …