Monday, 11-13-17
Strength:
2 Power Snatch + 1 Hip Sq. Snatch
build over 6 sets starting @ 50%1rm Power Snatch
8RFT:
9 Pull Ups
3 Deadlifts 315/205
10 Box Jump Overs 30/24
Strength:
2 Power Snatch + 1 Hip Sq. Snatch
build over 6 sets starting @ 50%1rm Power Snatch
8RFT:
9 Pull Ups
3 Deadlifts 315/205
10 Box Jump Overs 30/24
PHEEZY U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and…
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders
Come see Kelly Dās Radio Blue Band. They will be performing 7:30 ā 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 ā 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Chipper – For Time: 100 – Double Unders 30 – Wall Ball 20/14 20…
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…
Christmas party will be Dec 16th. Save the date! We will be closed Thanksgiving! Friday hours are 8 and 9am. 6 RFT: 15 DB thrusters 50/35 50 D/U (2:1 Tempo Jumps) 3 Rope Climbs (3:1)
Every 1:30 for 9min (6 sets) 3 Back Squats w/5 second pause in the bottom. start @ 50% 1RM BS and build if feeling good. Partner WOD: 30 Min AMRAP 100 Walking Lunges 80 Wall Ball 20/14 60 Pull Up 40 Power Clean 135/95 20 Burpee *Partner A works for 1min straight, while Partner B…