Thursday, 6-26-14
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes.
For Load:
Hang clean below knee 2-2-2-2-2
Back squat 3-3-3
Clean pull 3-3-3
Grace
30 Clean & Jerks 135/95
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes.
For Load:
Hang clean below knee 2-2-2-2-2
Back squat 3-3-3
Clean pull 3-3-3
Grace
30 Clean & Jerks 135/95
Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max 3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25
5 rounds for reps – 2 min Rope Climbs 2 min Turkish Get-Ups 50/35 rest 2 min between rds Skills for rest of class
Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…
Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
Don’t forget to sign up for the Open. Judging will start 10am Saturday. 9 min E3MOM Back Squat 3×10 @ 60,70,80% of 1RM 5 RFT – 5 Hang Sq. Clean 205/155 10 Devil Press 40/25 15 DB Push Press 40/25 *20 min Cap*