Thursday, 11-7-13
3RFT
30 D/U’s
10 Power Cleans 135/95
rest 1 min
3RFT
20 Push Ups
10 Front Squats 135/95
rest 1 min
3RFT
20 Deadlifts 135/95
10 Push Presses 135/95
Score equals total time for all three WODS including one minute rest.
3RFT
30 D/U’s
10 Power Cleans 135/95
rest 1 min
3RFT
20 Push Ups
10 Front Squats 135/95
rest 1 min
3RFT
20 Deadlifts 135/95
10 Push Presses 135/95
Score equals total time for all three WODS including one minute rest.
14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint
Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target
Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
Join Scott and Debbie at the Veterans Run in Riverhead today at 2PM. “White” Five rounds for time of: 15′ Rope climb, 3 ascents-BRING SOCKS AND TOUGH SNEAKERS!!! 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,…
BARBELLS FOR BOOBS Partner WOD One person works at a time, except for C&J’s, both work at same time. Angie DD 100 Breast to Bar Pull Ups 100 Chest to Deck Push Ups 100 Weighted Sit Ups 45/35 100 Goblet Squats 53/35 Grace 30 C&J 135/95 Each partner has to do between 1 and 3…
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press