Monday, 2-3-14
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us
Strength/Skill – Halting Clean Deadlift – 3 X 5
7-6-5-4-3-2-1
Hang Cleans – 133/215
Wall Climbs
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us
Strength/Skill – Halting Clean Deadlift – 3 X 5
7-6-5-4-3-2-1
Hang Cleans – 133/215
Wall Climbs
No Classes Saturday. We will be doing the Stan Wong 5K in E. Moriches. 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh….
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
W/U – 3 rounds 10 – Squat thrusts 15′ – Bear Crawl 20 – Hollow Rocks Hollow Rocks Demo….. Skill – Handstand holds 5 x 30 Applying Hollow Rocks to Handstands…Handstand Technique W.O.D. “Jumping Fran” 21-15-9 Thrusters Pull-ups (Don’t worry, you will be stronger from Monday’s weighted P/U’s) Double Unders
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. Box Squats: 5X5 increasing weight Hero WOD Partner “Wittman” 7 rounds for time of: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps…
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups