---Class starts at 9:00 not 10:00---

Strength:

Find One Rep Max Power Clean

Medium Intensity:

AMRAP of Double-Unders in 5 Minutes

3 Wall Balls every 30 Seconds

High Intensity:

4 Rounds

9 Deadlifts (60% of Clean 1rm)

6 Hang Power Cleans

3 Push Press

Low Intensity:

4 Rounds

Plank Holds 1 Min

Glutes vs LAX Ball 1 Min

Strength:

3x12 Band Separates

Push Press 5,5,5,3,3,3,1,1,1

WOD:

AMRAP in 8 Minutes

3 Sumo Deadlift

6 Pull-Ups

9 Push-Ups

Mobility:

4 Rounds (30 Seconds each)

Muligan (ankle)

Kneeling Hip opener with band

----Class will be at 9:00 am this Saturday instead of 10:00 am----

High Intensity:

3 Rounds for time

400 Meter Run

12 Front Squats

21 Double Unders

Medium Intensity:

3 Power Snatch

12 Hollow Rocks

10 Backward Jump Rope

Low Intensity:

3 Hips to Rings

Laying High Glutes Vs. LAX

Strength:

Over Head Squat

8,5,5,5,3,3,3

WOD

Run 530 Meter

plus Max Reps of Dumbbell Press

Every 5 Minutes a new Round

Round One 0-5 Minutes

Round two 5-10 minutes

Round three 10-15 minutes

---Score is total push press---

Low:

4 rounds 30 seconds each

Couch stretch # 1

Couch stretch # 2

TFL vs LAX ball

High Intensity:

Run 530 Meters

3 Rounds

21 Deadlifts

15 Bar Face Burpees

Run 530 Meters

Medium Intensity:

6 Rounds

6 Eccentric Box Pistols (3/3)

10 Windmills (5/5)

30 Double-Unders

Low Intensity:

4 Rounds

12 Half Moons

Deep Squats with Band around waist (45 Seconds)

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"Smurph"

800 Meter Run

50 Pull-Ups

100 Push-ups

150 Squats

800 meter Run

Mobility:

Roll-out

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

No Class Today

Chad Peery WOD at 405

----NO CLASS SATURDAY---

Chad Peery Benefit WOD from 10-1

Strength:

Back Squat 5-3-1

(85-90-95%)

Hip Bridges

3x10

WOD:

"FOXY"

21-15-9

(Double the Double_Unders)

Wall Ball Shots

Toes Through Rings

Double Unders

Mobility:

2 Rounds

Upward Dog

Downward Dog

Heel Cords vs Bar

High Intensity:

15-12-9

Front Squats

Bar Facing Burpees

Medium Intensity:

6 Rounds

2 Full Cleans

10 Krok Rows (each)

15 Hollow Rocks

Low Intensity:

4 Rounds

15 Band Separates

Plantar Fascia vs. LAX