Warm up:
2 RDs at easy pace
100m Run
10 BB Deadlifts
10 Reverse Hypers
5 Push Ups
Partner Double “Ralph”
4RFT
16 Deadlifts 250/170
32 Burpees to Plate 25/15
6 Rope Climbs
1200m Run
*40 min Cap*
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. – For time : 50 – Walking Lunges 40 – Box Jumps 24/20 30 – K2E 200m Run 10 Pull-ups (IN BETWEEN EACH EXERCISE 5 BACK SQUATS) 80% OF 1 RMEP MAX
Strength/Skill – Snatch Balance For time complete: 30-20-10 Toes-2-Bar Burpees KB Power Snatches (53)(40)
Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats
Team of 3 Murph 1 Mile Run 20 Alternating rds of 5 Pull up 10 Push Up 15 Air Squats 1 Mile Run *all 3 run together*
20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1
Partner Row 2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!! Switch when your grip gives out. 15 Min EMOM Min1- 5 Deadlifts 225/185 Min2- 10-15 Supine Ring Rows Min3- 10-15 Burpee Box Jumps