12
May
Saturday, May 13th
Get ready for our favorite annual tradition! Memorial Day Murph in Central Park is fast approaching! If you’re in, please also show your thanks and support by donating to the Children of Fallen Patriots Foundation, we’ve raised almost $500 so far, but we can do better.
KHour WOD
“Special K”
Complete as many rounds as possible in 20 minutes:
5 Weighted Pull-Ups, 50/35lbs
12 Pull-Ups
37 Wallballs
80 Double Unders
Post time to Comments.
Cool picture
A) ~3 mile run in the rain
B) Some HSPU and hollows
C) Drink 1 million beers
Happy wedding day!!!
Plus an additional 100 push-ups NFT to calm my nerves before getting dressed.
Cool picture
A) ~3 mile run in the rain
B) Some HSPU and hollows
C) Drink 1 million beers
Plus an additional 100 push-ups NFT to calm my nerves before getting dressed.
5 banded pull ups (green & thicker red band)
12 ring rows with pronated grip
37 wallballs @ 14#
80 double unders
2 rounds plus 35 reps
Not too shabby after a two week break!
Happy happy birthday, Mickey!
5 banded pull ups (green & thicker red band)
12 ring rows with pronated grip
37 wallballs @ 14#
80 double unders
2 rounds plus 35 reps
Not too shabby after a two week break!
Happy happy birthday, Mickey!
2+7
Body weight pull ups for weighted
160 singles after being whipped one too many times
Extra Credit
100 sit ups
60 super mans
10 back extensions
various stretching
“Special K”
4+7 Rx
“Special K”
4+7 Rx
2+47 w/ 35# weighted pullups
2+47 w/ 35# weighted pullups
9:30am solo sesh with Mickey
3 rounds – banded pull ups and then switched to 10lb ball on 3rd round halfway through
9:30am solo sesh with Mickey
3 rounds – banded pull ups and then switched to 10lb ball on 3rd round halfway through
1+43 (15#)
1+43 (15#)
OG:
OHS 5×3 all at 85lbs
“FIGHT GONE BAD”
3 Rounds:
1:00 – Wallballs (20/14)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row (calories)
1:00 – Rest
333 Rx (Ken I owe you major beer) you kicked ASS.
???? to you
Improv Metcon
5 Rounds for Quality
10 Yoke Squats 95# to a box
15 KB swings 24KG
15 GHD situps
Watched Jojo do “Pitt v. Uconn Gone Bad” – impressive!!!!!!!
Wendlers Cycle 2 Week 2
Back Squat: 148×3, 168×3, 190×11
Bench Press: 88×3, 100×3, 113×9
Jackie: 9:17 Rx (33#)
Row in 4:22
Unbroken thrusters from 4:45-7:00
Pull-ups in 5-5-3-3-3-2-2-2-2-2-1
Wendlers Cycle 2 Week 2
Back Squat: 148×3, 168×3, 190×11
Bench Press: 88×3, 100×3, 113×9
Jackie: 9:17 Rx (33#)
Row in 4:22
Unbroken thrusters from 4:45-7:00
Pull-ups in 5-5-3-3-3-2-2-2-2-2-1
Mickey
3ish rounds of banded pullups and attempted dubs
Happy Birthday Mick!
“Special K” WOD: 3+41
Body weight for 5 weighted pull ups (pulled myself up as much as I could for each rep)
Two medium bands for 12 pull-ups
“Special K” WOD: 3+41
Body weight for 5 weighted pull ups (pulled myself up as much as I could for each rep)
Two medium bands for 12 pull-ups