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.
Strength
5 Min EMOM
2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk
WOD-
Crazy 8’s
8 Min AMRAP x 2
8 Right arm Russian swing 35/25
8 Thrusters 75/55
8 Left arm Russian swing
8 Pistols
rest 4 min between AMRAP’s
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
W.O.D. – 10 R.F.T. 3 Power Snatches 135/ 95 115/75 95/55 15 Wall Balls 20/14 Athletes Looking To Meat As Performance Enhancer By: Darren Rovell CNBC Sports Business Reporter On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US…
No 10AM class today. JBo U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is…
5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80% 21-15-9 One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms) Power Cleans 135/95
Strength/Skill – Below the Knee Hang Power Snatch 5×2 10-9-8-7-6-5-4-3-2-1: HSPU 1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)