Thursday, 4-11-19
30 min to complete
3×10 Flat Bench Press
3×20 Tricep Banded Pull Down
3×10 Weighted Push Up
3×15 French Press
3×10 DB Flys
6 min AMRAP
30 Russian Swings 70/53
30 K2E
30 Walking Lunge w/ 1 KB 70/53
Similar Posts
Thursday, 7-5-18
Byadmin
Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench…
Friday 9-11-15
Byadmin
Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & 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…
Monday, 3-12-18
Byadmin
Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…
MONDAY, 4-10-17
Byadmin
STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS
Thursday 12-31-15
Byadmin
Today’s hours 6,7 and 8AM. Closed tomorrow! Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Hang Power Clean 95/65 40 M/U (40 C2b + 40 Dips) *Each partner must complete 1 rep of each movement*
Wednesday 1-2-13
Byadmin
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)