Monday, 3-19-18
Strength:
EMOM for 12 min
2 Pause Squats w/3 second pause in the bottom
start @50% 1RM
“NATE”
20 Min AMRAP
2 Ring Muscle Ups (4 c2b + 4 Dips)
4 HSPU
8 KBS 70/53
Strength:
EMOM for 12 min
2 Pause Squats w/3 second pause in the bottom
start @50% 1RM
“NATE”
20 Min AMRAP
2 Ring Muscle Ups (4 c2b + 4 Dips)
4 HSPU
8 KBS 70/53
No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU
Strength: Bench Press 6X4 Increasing weight 10-9-8-7-6-5-4-3-2-1 DEAD LIFTS 245#/155# WALL BALLS 200M RUN
WOD AMRAP 20 Minutes 5 Burpees 10 Push Press (95/65)(75/55)(55/35) 10 Pull Ups 5 Wall Climbs – See demo below, scaled version is discussed also.
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…
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. Strength 5 Min EMOM 2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk WOD- Crazy 8’s 8 Min AMRAP x 2…
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups