Thursday, 7-11-13
Strength/Skill – Weighted Push-ups 5 x 3
6 .R.F.T.
Front rack barbell reverse lunges; 12 alternating steps 115/85
20 unbroken KBS 53/35 pood
Run 200m
rest 1:00 mins.
Strength/Skill – Weighted Push-ups 5 x 3
6 .R.F.T.
Front rack barbell reverse lunges; 12 alternating steps 115/85
20 unbroken KBS 53/35 pood
Run 200m
rest 1:00 mins.
Lots of sand outside, please clean your shoes, and do not put into cubbies!!! Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for…
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…
WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…
Beep Test: EMOM 4-7 Thrusters 75/55 4-7 Pull Ups 4-7 Burpees Pick a number and stay with it. When you cannot complete all the reps in the minute you are done. Strength/Skill: 1 Push Press + 1 Push Jerk…. work to a heavy single.
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. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…
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