Friday, 12-20-14
Strength:
Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1
30 Pull Ups
30 D/U’s
30 Front Squats 115/75
30 D/U’s
30 K2E
30 D/U’s
30 K2E
30 D/U’s
30 Front Squats
30 D/U’s
30 Pull Ups
Strength:
Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1
30 Pull Ups
30 D/U’s
30 Front Squats 115/75
30 D/U’s
30 K2E
30 D/U’s
30 K2E
30 D/U’s
30 Front Squats
30 D/U’s
30 Pull Ups
Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups
“Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th…
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. Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a…
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
Strength- Deadlifts 3-3-3-2-2-1 WOD 4 Rounds for time Row 400M 15 HSPU Rope climb- 2 ascents Rope Climb Techniques
Strength/Skill – Bench Press 5-4-3-2-1 I LOVE BURPEES!! 10 burpees 10 burpees jump over the box 24/20 10 burpee pull-ups 10 burpee wall balls 20/14 10 wall walk burpees 10 burpee broad jumps 10 db burpee thrusters 25/35 10 pistol burpees (these were to be bastard burpees but the tires were too wet) 10 burpee…