Tuesday, 8-26-14
Strength/Skill – Weighted Pull-ups 5 x 5
4 R.F.T.
20 Med-ball cleans, 20# (14#)
100 ft Walking lunge
10 One arm dumbbell snatch, right arm, 40# (25#)
10 One arm dumbbell snatch, left arm, 40# (25#)
Strength/Skill – Weighted Pull-ups 5 x 5
4 R.F.T.
20 Med-ball cleans, 20# (14#)
100 ft Walking lunge
10 One arm dumbbell snatch, right arm, 40# (25#)
10 One arm dumbbell snatch, left arm, 40# (25#)
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Push Press 70%x5 75%x5 80%x3 85%x3 3RM 3 RFT 100 D/U’s 30 OHS 45/30…
Strength/Skill – Close Grip Bench Press 5 x 3 5 R.F.T. 7 Deadlifts 275/185 30 Squats 7 Strict H.S.P.U.’s
Strength:10 min EMOM 5 KBS 53/35 + 10 Push Up 5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*
PARTNER WOD THURSDAY Strength/Skill – TGU – you have 10 MINS to find your 1RM both left and right!!! If the 70lb KB isn’t enough load up a barbell. 12 min – Toes 2 Bar/Kettlebell Ladder 2 T2B 2 KB Swings 53/35 4 T2B 4 KB Swing 6…. 6…. See how high you can climb…
When Bobbby V. gives the thumbs up. you know it’s all good!! I’m glad that’s over!!! Congratulations to Katie B. & Jimmy Z on there Frosbite competition this past weekend in Long Island City!!!!!!!! Strength/Skill – Front or Back Squat Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM…
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.