Monday, 10-22-18
12 min Alt EMOM
Even- 50 D/U
Odd- 4 Power Clean & Jerk 155/105
5 RFT
20 Back Squats 155/105 (from the ground)
15 KBS 70/53
10 Burpee Box Jump Overs 24″/20″
*18 min Cap*
12 min Alt EMOM
Even- 50 D/U
Odd- 4 Power Clean & Jerk 155/105
5 RFT
20 Back Squats 155/105 (from the ground)
15 KBS 70/53
10 Burpee Box Jump Overs 24″/20″
*18 min Cap*
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…
21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more…
5×3 Bench Press Work up to heavy 3, hold it across sets “Grace” 30 Clean & Jerk 135/95 *10 min Cap* Rest 5 Min “Isabel” 30 Snatch 135/95 *10 Min Cap*
Athletes report to gym at 6PM for Open Judging. WORKOUT 16.4 Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups (scaled HR push ups, masters push presses) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155…
Skill – Muscle – ups W.O.D. 18 min A.M.R.A.P. 400m run 6 muscle-ups (assisted 3:1) 10 Squat Cleans 135/95