Wednesday, 6/22/11
Strength – Shoulder Press 3-3-3-3
W.O.D. – 5 R.F.T.
8 O.H. Squats 135/95
12 Burpee pull-ups
16 K2E
Strength – Shoulder Press 3-3-3-3
W.O.D. – 5 R.F.T.
8 O.H. Squats 135/95
12 Burpee pull-ups
16 K2E
Strength:Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM For time: 50 Wall Balls 20/14 25 Pull-ups, strict 25 Ring Dips, strict 50 KBS 70/53 25 Ring Dips, kipping 25 Pull-ups, kipping 50 Wall Balls 20/14
BRING SOCKS!!!! Strength / Skill – Rope Climb Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is…
Strength/Skill: Back squats: 10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85% 40 Alt. Pistols 30 Deadlifts 155/115 20 Ring Dips 30 Cal on Rower 40 T2B Modifying your Double-Unders for Your Workout! Written by Lindsey Johnson Still working on getting that magical first D/U: When a workout comes up with double-unders…
Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″
Power Clean and Jerk 15 Min to work up to a heavy single Or work on technique 4 RFT 100 D/U’s 15 Power Clean & Jerk 155/105
TODAY WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY. PLEASE TRY TO PARTICIPATE. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. IF YOU CAN, PLEASE REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG….