Friday hours are 5,6,7 and 9 am only.
Saturday hours 8 and 9 am.
Closed Easter Sunday.
Every 1:30 x 6 min: @ 50-60%
1 Halting Power Snatch (2s at knee)
1 Power Snatch
… Directly into
6 min EMOM
1 Power Snatch @ 70-80%
(12 min )
5 RFT
10 DB Power Clean 70/50
10 DB snatch 70/50
20 Wall Ball 20/14
*17 min Cap*
Not part of classes just some extra side work if wanted-
3 Sets:
30 GHD Sit-Ups
100m 2-KB Front Rack Walk
(Unbroken if possible)
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. Teams of 3, AMRAP 25: 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50…
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU
15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up
Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.
For times: 0:00-7:00 50 HSPU rest 3 min 10:00-16:00 50 Burpee to Plate rest 4 min 20:00-30:00 10 min AMRAP 20 Back Squats 135/95 (from ground) 20 Good Mornings 20 Push Up
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Box Squat 20 min. A.M.R.A.P. 7 Back Squats 185/135 10 Left Arm O.H. Walking Lunges 45/25 7 Burpees 10 Right Arm O.H. Walking Lunges 45/25 How do I increase my fat metabolism? Perhaps the most…