Saturday, 7-23-16
Supposed to be real hot today!!!!
I am posting a WOD, but you can do open gym/globo gym if you’d like.
4RFT
400m run
25 Thrusters 95/65
30 Box Jumps 24/20
Supposed to be real hot today!!!!
I am posting a WOD, but you can do open gym/globo gym if you’d like.
4RFT
400m run
25 Thrusters 95/65
30 Box Jumps 24/20
Christmas party December 17. Sign up at front desk. STRENGTH: 8 SETS 2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85% 21 MIN EMOM MIN 1-10 DEADLIFTS 185/125 MIN 2-15 BOX JUMPS 24/20 MIN 3-20 MED BALL TWISTS 20/14
TODAY WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY. PLEASE TRY TO PARTICIPATE. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. IF YOU CAN, PLEASE REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG….
3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
THIS SATURDAY WE WILL BE MEETING FOR DRINKS AT BUCKLEYS, 8PM. HOPE TO SEE YOU THERE. NEXT TUESDAY @ 7PM THERE WILL BE NO REGULAR CLASS, INSTEAD WE WILL HAVE A MOBILITY HOUR. WE URGE EVERYONE TO ATTEND! WE WILL BE CLOSED THANKSGIVING. OUR HOURS FOR FRIDAY ARE 8 & 9AM ONLY. Strength/Skill -Weighted Pull-up…
JC’s Feb 17. Strength: DB Bench Press 6×8 25 RFT: 2 Sq. Snatch 135/95 4 Bar Facing Burpee *20 min CAP*