Friday, 7-8-16

Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols

Strength/Skill – E.M.O.M. – 14 mins. Even Minute – 4 Front Squats 155/115 (From Floor)) Odd Minute – Beg. – 5 Pull-ups. Int. – 10 Pull-ups. Adv. – 10 C2B Pull-ups Matt and Janels WOD 1 Row 500m 20 Burpee B.J. Over’s 40 Wall Balls 60 D/U/’s New open gym hours – Tuesdays & Thursdays…

Weightlifting 20 min to complete: 4×8 Single Arm Bent Over Row 6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar* 4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings* 4×12 Banded tricep pull…

Strength/Skill – Back Squat 5 x 5 Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 TTB 400m Run (200m each) One athlete works at a time. If you dont have a partner cut reps it in half.

Warm up: 2rds at east pace 100m run 10 box jumps 10 wallball 5 push up “Kelly” 5RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Ball 20/14 35min CAP

“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X”   X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees   This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…