Friday 8-21-15
WOD AND WINE TONIGHT! Bring a Partner!!!
For Time –
Run 800m(Scale row 1000m)
155/105 pound Clean and jerk, 21 reps
Run 400 meters(Row 500m)
155/105 pound Clean and jerk, 21 reps
Run 800 (row 1000m)
*Scale as needed*
WOD AND WINE TONIGHT! Bring a Partner!!!
For Time –
Run 800m(Scale row 1000m)
155/105 pound Clean and jerk, 21 reps
Run 400 meters(Row 500m)
155/105 pound Clean and jerk, 21 reps
Run 800 (row 1000m)
*Scale as needed*
Christmas Party Saturday @ 7PM. NO CLASSES SUNDAY!!! Strength: Strict Press 3X2 W.O.D.: “The Bear Complex” Without stopping or dropping the bar, complete the following sequence, seven times: •Power Clean; •Front Squat; •Push Press (have bar land behind head, in rear-rack position); •Back Squat; •Push-Press (have bar land on chest, in front-rack position). Once you’ve…
8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups
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. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks
Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35