Tuesday, 11-1-11

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 WOD In a team of 4 complete the following: 50 sledgehammer swings 40 calorie row (Resistance – 5) 30 box jumps 24/20 20 push press 115/55 100′ OH walking lunge 45/25 Plate 100 m fireman’s carry This WOD will run similiar…

12 min EMOM – Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 82% of 1RM Front Squat For Both Lifts 2 RFT – 40 T2B 20 HR Push up 10 Burpee Box Jump Over 24″/20″ 5 Bear Complex 135/95 *16 min Cap* * Bear Complex = 1 Power Clean +…

Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats

W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.

15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders

3RDs 10 Goblet Squats 10 KBS 200m Run 20 Jump Tucks Back Squat 3×10 @ 80% 1 RM 10 min AMRAP 25 D/U 1 Power Clean 165/115 25 D/U 2 Power Clean 25 D/U 3 Power Clean…. Increase Power Cleans by 1.