Thursday, 10/30/14
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8
#1
7 min AMRAP
Max Wall Balls 20/14
EMOM stop and complete 5 Burpees
#2
10 min AMRAP
35 Sit Ups
10 unbroken Backsquats w. 2 second pause at the bottom.
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8
#1
7 min AMRAP
Max Wall Balls 20/14
EMOM stop and complete 5 Burpees
#2
10 min AMRAP
35 Sit Ups
10 unbroken Backsquats w. 2 second pause at the bottom.
Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we can sit…
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.
2016 Granite Games Qualifier 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs) Strength/Skill: 5X3 Split jerk
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
Warm up 3 RDs 10 BB Power Snatch 5 OHS 10 Ring Row E2MOM for 10 min 2 Sq. Snatches start @ 65% 1 RM and build For time: 100 Pull ups 100 k2e 400′ 2-KB Front Rack Walk 53/35 100 Push Press 95/65 * Complete in any order, in the fastest way you can*…