Friday, 1-11-19
Tony’s Sushi tonight @7pm.
10 min EMOM
2 Split Jerk
*work up to heavy double*
5 RFT:
25/20 Calorie Row
50 D/U 3:1
3 Rounds of “The Chief” 155/105
*25 min Cap*
1 Rd of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats
Tony’s Sushi tonight @7pm.
10 min EMOM
2 Split Jerk
*work up to heavy double*
5 RFT:
25/20 Calorie Row
50 D/U 3:1
3 Rounds of “The Chief” 155/105
*25 min Cap*
1 Rd of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats
Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to…
WOD: Take 10 minutes to build up to a heavy single on Power Clean then, On the 2:00 for 7 rounds (14 minutes) 5 Power Cleans (70% of your heavy single) 5 Strict Pullups 25 Double-unders Strength/Skill: EMOM for 7 min: 2 Strict Shoulder Presses
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits
Reminder: NO 5AM class today!! We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Marcus will be at the gym for a private and has offered to open the doors for everyone. SO 9AM OPEN GYM TODAY! Every Minute on the Minute x 6 3 Squat Snatches @65% Rest…
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories