Wednesday, 6-5-19
Tabata
Sit Up
MedBall Twists
Hollow Rocks
16 min AMRAP –
30/25 Cal Row
45 KBS 53/35
20/15 AAB Cal
45 Front Rack Lunges 45/35
Tabata
Sit Up
MedBall Twists
Hollow Rocks
16 min AMRAP –
30/25 Cal Row
45 KBS 53/35
20/15 AAB Cal
45 Front Rack Lunges 45/35
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Box Squats: 5X5 increasing weight Hero WOD Partner “Wittman” 7 rounds for time of: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps…
5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…
Strength: Strict Press 5×3, Build 5×4 Push Press, Build EMOM 28 min 1- :45 2-KB Static Hold Over head 2- 5-7 Bar Muscle Ups 3- 12 Slam Balls 30/20 4- 2 Sq. Snatches @ 77.5-82.5% 1RM”
Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s
We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. Fridays will be OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will…
10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…