Jeff was the coach today Warm Up: Skip Rope Dynamics Kettle Bell Press (upside down) W.O.D. 3 Rounds for Time - NASTY GIRLS 50 Air Squats 7 Muscle Ups (did facilitated - seated off the floor with yellow band) 10 Hang Power Clean (135lb/85lb) Did 135lbs. Results: 16:56 Not Rx Notes: Worked on transition today, … Continue reading Nasty Girls
Month: May 2011
Murph
Coach: Jaime Warm up: Row 2 sets of Cindy 5 pull ups 10 push ups 15 squats W.O.D.: "Murph" for time For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This … Continue reading Murph
Qwigi 