EMOM 12 Minutes:
ODD: 5-10 toes to bar
EVEN: 6-12 push ups
Strength:
E2MOM for 5 sets:
2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press
20 Minute Time Cap:
5 Rounds
Run 400m/ Row 500m
10 burpees
20 slam balls 30/20
Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scale: Dirty 30
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/Skill – Front…
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Tabata Sit Ups and Sprints Strength: 5 x 1…
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…
Thanks to everyone who donated to the Thomas Valva Fundraiser this weekend. Through your generosity we raised $ 2320.00. 8 Sets 5 Front Squats 8 Back Squats 65% of Front Squat Rest 2 Min Between Sets Annie 50-40-30-20-10 D/U’s Sit Ups