Tuesday, 10-9-18
2 RDs
200m Run
5 Burpee
30 Min to complete
4×10 Bicep Curl
4×15 Banded Tricep Pull Down
3 sets of 21’s
4×10 strict Dips
4×10 DB Bench Press
21-15-9
DB Thruster 40/25
Burpee over DB
*7 min Cap*
2 RDs
200m Run
5 Burpee
30 Min to complete
4×10 Bicep Curl
4×15 Banded Tricep Pull Down
3 sets of 21’s
4×10 strict Dips
4×10 DB Bench Press
21-15-9
DB Thruster 40/25
Burpee over DB
*7 min Cap*
Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 4 RFT 3 Hang Snatch (High Hang)155/103 6 Strict HSPU 9 Deadlifts 155/103 200 M Row
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. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…
15min Skill work or bench press 4×10 For reps- 0:00-10:00 5 Deadlifts 275/205 10 HSPU 20 Bar Hops 10:00-15:00 rest 15:00-25:00 35 D/U 12 Pull Ups 8 Thruster 115/85
Need a head count for the BBQ. Please sign up! Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunges 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 25 Pull Ups 50 Box Jumps 75 D/U’s 100′ Walking Lunges
Every 2 min for 12 min 3 Push Press + 2 Push Jerk + 1 Split Jerk Build to a heavy complex 3 RFT 30 Thrusters 75/55 30 T2B *20 min Cap*
3 RFT: 100 D/U 35 Thruster 75/55 30 c2b 25 Double KB c&j 35/25 20 walk out & in push up