Tuesday, 8-6-19

Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then,  21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…

As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes.   Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…

Strength/Skill – 5×5 Strict Press @ 75% *Climb to 5RM in 5 sets if strict press 1rm is not known. WOD 3 Rounds: 10 Man Makers 10 Lateral Bar Hops 10 Mountain Climbers (2 Count)

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

Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.

Strength/Skill – Find your 1 RM Squat Clean 21-18-15-12-9-6-3- Candle stick roll to a squat jump and touch (Rogue Rack) Power Cleans 95/65