Wednesday, 1-22-20
Deadlifts
6 X 3 @ 77.5%
15 Min AMRAP
15 Wall Balls 20/14
12 T2B
9 Deadlifts @ 50%
Deadlifts
6 X 3 @ 77.5%
15 Min AMRAP
15 Wall Balls 20/14
12 T2B
9 Deadlifts @ 50%
Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM EVEN- 10 HSPU ( 15 Scaled ) ODD- 5-7 Bar MU (5 Pull up +5 Dip) rest 2 min 12 Min EMOM Even-50′ Sled Push 150/100 (10 Weighted lunge45/30) ODD-10 Ring Dip (15 Scaled/assisted Dip) rest 2 min 10 min…
OHS 7×3 @60% of 1RM 6min AMRAP Row 10 Cal 5 Burpee over ERG Rest 2 min 6min AMRAP 5 Thruster @115/75 10 Box Jump 24/20 rest 2 min 6 min AMRAP 5 Deadlifts 315/205 10 KBS 53/35
Strength: Push Press – 75% x 5 x 5 Back Squat – 3 x 10 @ 70% Wod: 10 RFT: 1 Deadlift 135/95 1 Power Clean 1 Deadlift 1 Power Clean 15 D/U’s
Strength/Skill – Shoulder Press – 1 RM For time: 50 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cleans, 20 pound ball…
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges
SATURDAY IS A SCHEDULE CHANGE. WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY.. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. YOU CAN REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG. ALL CROSSFITTERS…