Monday, 9-17-12
PARTNER WOD SATURDAY
Strength/Skill – Power Clean 2-2-2-2-2 (TnG)
AMRAP 15 Minutes
10 Wallball – 20/14
15 K.B Swings – 55/35
20 Front Racked Walking Lunges – 95/65
PARTNER WOD SATURDAY
Strength/Skill – Power Clean 2-2-2-2-2 (TnG)
AMRAP 15 Minutes
10 Wallball – 20/14
15 K.B Swings – 55/35
20 Front Racked Walking Lunges – 95/65
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…
NO 5AM CLASSES EXT WEEK. THERE WILL BE A 9AM CLASS TODAY!!! Strength: Every 90 sec for 6 sets 1 Shoulder Press 115/75 3 Push Press 115/75 5 Push Jerks 115/75 15 min AMRAP 1 wall Climb 100′ Shuttle Run 20 KBS 53/35
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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Every 90sec X 6 sets 5 Pull ups 10…
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. For Load: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Grace 30 Clean & Jerks 135/95
30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups
5 RFT 20 Med Ball Cleans 20/14 15 Push Ups 10 Burpees 5 Muscle Up ( push up + dip 3:1)