Wednesday, 11-6-19
Our very first WOD on our website 9 years ago
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
*BRING SHIN PROTECTION*
Every 90 sec x 8
3 Sumo Deadlifts
Our very first WOD on our website 9 years ago
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
*BRING SHIN PROTECTION*
Every 90 sec x 8
3 Sumo Deadlifts
Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges
Strength: Back Squat 1×8 @60% 1×8 @65% 1×8 @70% 1×8 @75% WOD: 1-10 10-1 Push Press 155/105 T2B * Begin Every Round with 5 Goblet Squats 70/53* * Scale As Needed *
20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s
Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round