FUNday

Parking Garage WOD

Thursday

3 Rounds for TIME of: 

 Block RUN

 20 Double Unders

 10 Pistols 

 20 Hollow Rocks

NFL's top tackle Powered by Gratitude

Wednesday

Weighted Step-UPs: 10-8-6-4

Banded Deadlifts: 2-2-2-2-2-2-2-2

AGILITY & BALANCE Drills

6 WAYS TO TREAT DOMS

1. Protein, Hydration, Pre & Post Training

2. Get Massages

3. Wear Compression Gear

4. Utilize Active Recovery

5. Use NSAIDs When Appropriate

6. Foam Roll

Tuesday

The “Ill Mill" Challenge

Navy Special Warfare Operator Chief Petty Officer (SEAL), Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit.

We take the Ill Mill Challenge to HONOR ZACK's! link

5 Rounds for TIME:
 500m ROW/RUN/SKI
 20 KB Swings (70/53)
 20 Push-UPs
 20 Wallballs
 20 Pull-UPs

(Cool down with bicep curls)

FUNday

In TEAMs of 2...

 

3 Rounds of:

 25 Floors on Jacob

 Pull-UPs max reps

 

3 Rounds of:

 25 cal. SKI

 Burpees max reps

 
3 Rounds of:

 25 cal. ROW

 Devil Presses reps

1* person working on each movement

Rotate upon completion of Jacob/SKI/ROW 

Thursday

EMOM for 25min alternate between:

 20 Double Unders 

 :45sec Plank

 20 Hollow Rocks

 :30sec Handstand Hold

 :45 Bar Hang

Wednesday

Active “Murph” Recovery 

3 Rounds @ 60% effort:

 2min ROW

 2min SKI

Strict Press: 10-5-5-5-5-5

Bent-Over Rows: 10-5-5-5-5-5

LT Michael P. Murphy Navy Seal Museum