Strength: Deadlifts
10 @ 55%
10 @ 65%
8 @ 75%
4 @ 85%
2 @ 95%
For time:
150 Step-ups on a 20″/18″box
Men use 25 pound dumbbells
Women use 15 pound dumbbells
Be sure to alternate legs on the up & down
No hook grip on the dumbbells
Try to use the muscle of the leg on the box to complete the step-up, not momentum.
Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders
12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 – 30 – 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30
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….
Strength 12min EMOM- 25 d/u + 3 Deadlift 70-85% of 1 RM WOD Buy in 100 Push up then… 15-12-9-6-3 Power Clean 135/95 Pull Up Front Squat 135/95 Pull Up *Scale as needed*
2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*
Tony’s Sushi 6PM. Sally With Leg raises Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*