Warm Up:  1 min jumprope, 10 pass thrus/windmills, 2 x:  30 du's (10 attempts), 10 push ups, 10 hollow rocks, 5 strict pull ups, 50 mtn clmbrs (tot)


Skill Focus: Muscle up progressions (Ring or Bar) 15-20 minutes

Last wod before the Summer Fun begins and it's KID's CHOICE!

Warm Up:  2 rds of 250 m row, 10 kb sdhp, 15 kb swings; meet on the turf w/ a pvc


Skill Focus: Clean & Jerk
Warm up and build to about 75% of split jerk

2 Power Clean & Jerks E2MOM

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Nothing like a friendly game of cards to kick off the holiday weekend. . .


Coach deals; perform the task assigned before getting another card

King 20 sledge slams
Queen 10 m HS walk or accumulate 30 HS hold on the wall

Warm Up:  Row/run 1000 m; 10 ea single arm circles, 10 pvc pass thrus, windmills, good mornings, ohs, lat lunges snatch balance; 10 spiderman walking lunges, 5 jump squats, 5 broad jumps

Skill Focus: OHS
Warm up and. . .

Warm Up:  400 m run, 2 rds of Cindy (sub 20 box single squats for the 15 regular squats? etc. . . 5 pull ups, 10 push ups, 20 single leg box squats)


Skill Focus: Bench Press
Warm up and build to a . . .

Warm Up:  1 min jumprope; 2x 30 du's (or 10 attempts),10 wall balls, 5 scapular pull ups, 5 strict pull ups


Skill Focus: 1 rep max weighted pullup (15-20 minutes) *coach verified for LB*

Warm Up: 10 jumping jacks,10 mountain climbers, 10 squats, 50 yard backward run, box obstacle

Skill Focus: push jerk

WOD:
12:00 AMRAP
7 thrusters
14 box jumps
21 tuck jumps
100-meter run

Warm Up:  500 m row/400 m run; 2 x 8, 1 arm swings, 8 ring rows/pull ups, 8 split jumps; 20 yd int hip rot, 20 yds ext rot walk


Skill Focus: Split Jerk
Warm up and build to . . .

Split Jerk 1-1-1-1-1