Thursday, 7-24-14
Strength/Skill – Back Squat 5 x 5
Teams of 2 complete AMRAP 25 of:
50 Wall Balls, 20/14
40 KBS, 70/53
30 TTB
400m Run (200m each)
One athlete works at a time.
If you dont have a partner cut reps it in half.
Strength/Skill – Back Squat 5 x 5
Teams of 2 complete AMRAP 25 of:
50 Wall Balls, 20/14
40 KBS, 70/53
30 TTB
400m Run (200m each)
One athlete works at a time.
If you dont have a partner cut reps it in half.
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. sign up for BBQ. Money is due for Tribal games. Regional wod: With running clock: 0:00-12:00 Randy 75 Snatch 75/55 12:00-30:00 21-15-9-6-3 HSPU C2B Burpee
Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…
Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups
Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch 4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1
Strength/Skill -Build to a heavy set of 1 clean +3 front squats. For time: 15-ft. rope climbs, 5 ascents 100-meter walking lunge 50 ring dips 100-meter walking lunge 10 muscle-ups