Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95- Partner holds bottom of squat 5 Hang Power Snatch 135/95 – Partner does Handstand hold
Bring a deck of cards this Saturday Strength: Deadlift 8X3 21-15-9 T2B 15-12-9 Deadlift 275/205 21-15-9 Box Jump (30/24)
Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: Every 30 sec for 8 min 1 Hang Power Clean @ 70-80% 14min AMRAP 30 KBS 53/35 20 Wall Balls 20/14 10 Strict HSPU’s 5 Power Cleans 165/115
NO 5AM CLASS TODAY!!! Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: 5min EMOM 3 Strict Presses- same weight across 5min EMOM 3 Push Presses- same weight across 5min EMOM 3 Push Jerks- same weight across 21-15-9 OHS 135/95 C2B Pull Ups 400m…
Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80% Front Squats: 3X5 @ 70-75% Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85 95/65 9 Burpees over the bar Rest until next interval