Wednesday, 1-29-20

Summer Tuesday and Thursday 7PM classes start this week.   Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM   Front squats 5X4 @ 70%   27-21-15-9 Wall Balls 20/14 Deadlifts 205/145

2 Person Teams 100 Box Jumps 100  Pull Ups 100  Dips 100 Lunges (45/25)….. EMOM 2 Wall Climbs Only one partner working at a time. Both stop to do Wall Climbs.

If you are subbing rope climbs please bring a towel for towel pulls Strength/Skill – Review rope climb and towel pulls Turn the volume down Two rounds for time of: Farmer’s walk 100m (use 2 x 53/35. kettlebells) Rope climb X 2 on a 15 foot rope (can you do this without legs?) Back Squat,…

21-18-15-12-9-6-3 Reps For Time: Deadlifts (185/133) Sit Ups Double Unders Begin each round with a 50 M Bear Crawl

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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Tabata Sit Ups and Sprints Strength: 5 x 1…

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     Teams of 3, AMRAP 30: 7/5 AAB Cal ( 10/7 Cal Row) 10 Medball Squat Jumps 20/14 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6…