Wednesday, 5-29-19
EMOM for 6 min
5 Strict Press
*start light and build. NOT to a heavy 5*
“Incredible Hulk”
20 min AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squat 115/75
EMOM for 6 min
5 Strict Press
*start light and build. NOT to a heavy 5*
“Incredible Hulk”
20 min AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squat 115/75
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters
Holiday schedule: July 4th and 5th : 7,8,9 am only! 1776 WOD For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete…
Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*
No classes, Running the Riverhead Survival Race….come on down!!!!
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!
We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD. Come, watch, cheer and have a beer……:) Please start bringing a change of…