WOD Blog | INTENSITY

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Rx & Intensity Programming – Week of 6/14/21

Rx & Intensity Programming – Week of 6/14/21

Rx Monday Every 2:30 for 6 rounds 5 Back [email protected]% of last weeks max. Tempo: 41X1 6 Rounds: 1 min Work/1 min Rest 15/12 Calorie Assault Bike SPRINT Max Burpees remaining time

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Rx & Intensity Programming – Week of 5/31/21

Rx & Intensity Programming – Week of 5/31/21

Rx Monday 20 mins to build to a heavy back squat for the day 9 min Up-Ladder 1 Single Arm Hang KB Clean, 53/35 1 Front Rack Single Arm Reverse Lunge; each leg 1 Single Arm KB Shoulder to Overhead ** Complete the complex with right arm first, then left arm ** Add 1 rep each round (e.g. 2 right/2 left, 3 right/3 left, etc.)

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Rx & Intensity Programming – Week of 5/31/21

Rx & Intensity Programming – Week of 5/31/21

Rx Monday “Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run ** Weighted vest, if available: 20/14 In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. ENJOY YOUR MEMORIAL DAY!

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Rx & Intensity Programming – Week of 5/24/21

Rx & Intensity Programming – Week of 5/24/21

Rx Monday Every 2:30 for 8 rounds 2 Back [email protected]%+ AMRAP 7 25ft Double DB front rack walking lunges, 2×50/35 6 DB Burpees

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