Mobility

Skill: Review the Split Jerk

WOD: Split Jerk  3-3-3-3-3

Cash-Out: Using 75% of 3 rep Split Jerk max, do 5 rounds for time of…

• 1 Shoulder Press
• 3 Push-Presses
• 5 Push-Jerks

Mobility

WOD: “Helen”  3 rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Pull-ups

WOD

• Row 500 meters
• 30 Floor to Overhead, 60% of Body Weight
• Row 1000 meters
• 20 Floor to Overhead, 60% of Body Weight
• Row 2000 meters
• 10 Floor to Overhead, 60% of Body Weight

Mobility

WOD: Back Squat 1-1-1-1-1-1-1

Cash-Out: For time…

• 500 Row
• 30 Medball Cleans, 20/14lbs
• 30 Back Extensions
• 20 Medball Cleans, 20/14lbs
• 20 Back Extensions
• 10 Medball Cleans, 20/14lbs
• 10 Back Extensions

Partner WOD

For time:

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Run

The Rules:

• Both partners can be working at the same time to accumulate the prescribed totals
• The workout must be done in order

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

• As of June 15^th, we will be moving to a new space that is DOUBLE in size to our current space
• Located at 3601 Sullivan Trail, Easton, PA 18040 – directly across from Braden’s Airport in Forks Township
• Adjacent to Valley Elite Cheerleading Training Center & The Brake Shop

Stay tuned for more details!

Mobility

WOD: 12 rounds for time of…

• 100 meter sprint
• 1 minute rest between rounds

Cash-Out: Accumulate 3 minutes in a plank, 45/25lbs

Buy-In

WOD: 1 Arm Dumbbell (squat) Snatch 1-1-1-1-1-1-1

Cash-Out: 3 Rounds for time of…

• Frog Hops, 25 meters
• Bear Crawl, 25 meters

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Mobility

Skill: Double Unders

WOD: 21-15-9 rep rounds of

• DeadLift, Bodyweight
• Barbell Roll-Outs
• Calorie Row

Cash-Out: Double Under Tabata

Skill

WOD: “Moore”

As Many Rounds As Possible in 20 minutes of…

• 15 ft Rope Climb, 1 ascent
• 400 meter Run
• Max rep Handstand Push-Ups

Post rounds and total Handstand Push-Ups as Results.  Compare to 3/30/12

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.  He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.