Bring a friend day Sunday May 17th at 10 am! Partner WODs!
Sign up for the Jimi Gubeulli 5km race on June 27 here in Island Park -- already a bunch of people going out for a nice yog in the community.
Duck Walk Forward
Duck Walk Backward
Broad Jump High Jump
5 Kossacks (each side)
Double Strength Wednesday!
8x3 Dynamic Squats with 3 second pause @40-50% of 1RM
*30 seconds rest between sets
3x30m Single Arm Farmers Carry (each arm)
EMOM for 12 minutes:
A-Row 20/15 Calories
B-30 seconds Max Russian KB Swings+30 second Max Goblet Squats (70/53)
Score is total reps from part B
FITNESS (11AM, 7PM)
200 m run, 15 leg swings, forward, sideways (each leg), 20 beat swings
3 rounds: 5 inchworms, 10 samson lunges, 10 KB squat push out, 20 jumping jacks
20 Min EMOM
A) 12 KB swings (53/35)
B) 10 pull ups,
C) 30 sec L hold
D) 200m run