Friday, 10-21-16
Strength:
Deadlifts: 6min Emom
5 @ 70-80%
15 MINUTE ASCENDING LADDER
1 THRUSTER 155#/115# – 30 D/U’s
2 THRUSTERS – 30 D/U’s
CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME
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Wednesday, 1-8-20
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Wednesday, 7-6-16
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Wednesday, 2-15-17
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Saturday, 5/14/11
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TODAY WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY. PLEASE TRY TO PARTICIPATE. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. IF YOU CAN, PLEASE REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG….
Friday, 5-22-15
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Memorial weekend schedule: Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. OHS 3 @ 70 3 @ 80 3 @ 90% of 1RM 5 RFT 400m Row 15 Thrusters 95/65