Saturday, 8-15-14
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
No 5AM class Friday. 15 min EMOM Min 1- 15 Hanging knee raises Min 2- :45 Caterpillar Plank Min 3- 12 V-Ups For time: 5 Rope Climbs 3:1 ..then.. 21-15-9 HSPU 2:1 (Female RX = 15-12-9) OHS 155/105 …then.. 5 Rope Climbs *21 min Cap*
Come see Kelly D’s Radio Blue Band. They will be performing 7:30 – 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 – 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Strength/Skill – Handstand walk/H.S.P.U’s/Handstands 10,9,8,7,6,5,4,3,2,1 S.D.H.P 95/65 Ring Dips 200m Run
“Scooter” On a 35-minute clock with a partner: 30 Min AMRAP: 30 D/U 15 pull-ups 15 push-ups 100 meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time. For the AMRAP, have one partner work while the other rests, switching after a full…
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…
Important Membership Change Inforamtion 10 Deadlifts 315/225 20 Wall Balls 20/14 30 Toes to Bar 40 Burpees (Both feet land on 25 lb. plate) 50 Hang Power Cleans 95/65