Friday, 3-31-17

Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…

Strength: EMOM for 9 min 3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM E2MOM for 10 min 5 Back Squats @ 75% Drive out of the hole as fast as possible. 15 min AMRAP 10 Strict Presses 20 Ring Rows 30 Reverse Lunges

Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we can sit…

Warm up: 2 RDs at easy pace 100m Run 10 BB Deadlifts 10 Reverse Hypers 5 Push Ups Partner Double “Ralph” 4RFT 16 Deadlifts 250/170 32 Burpees to Plate 25/15 6 Rope Climbs 1200m Run *40 min Cap* British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based…

No 5am class tomorrow. We will be closed Sunday. 20 RFT 2 Ring M/U (7 Pull Up or 10 RR) 4 HSPU 2:1 6 Deadlifts 155/105 *26 min Cap* Skill Work – Muscle Ups, HSPU/Walk Things that could be coming up in the next few Open Wods.

Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20