Tuesday, 9-27-16

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. Strength: EMOM X 5 5 Strict presses @ 77.5% of 1 RM 5 RFT 6 Deadlifts (315/225) 6 Ring Push Ups 5 Power Cleans (225/135)…

Warm up: Hamstring and Quad stretching Calf stretching 15 Jumping Squats as high as you can jump EMOM for 12 min 40yd Sprint 5RFT 12 HR Push Up 9 Hang Power Clean 95/65 6 s2oh 9 min CAP

1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…

Fran 21-15-9 Thrusters 95/65 Pull Ups Pause Front Squats 8 x 3 Increasing weight….no Bounce

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. Strength 5 Min EMOM 2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk WOD- Crazy 8’s 8 Min AMRAP x 2…

” Will ” 6 RFT 14 Back Squat 135/95 19 Deadlifts 135/95 Background: “Will” is a Hero workout created to honor Trooper William Moden of the Colorado State Patrol, who died in the line of duty on June 14, 2019. At the time of his death, Trooper Moden was assisting at the scene of a motor vehicle crash…