BRING CHANGE OF SHOES
BRING CHANGE OF SHOES
BRING CHANGE OF SHOES
BRING CHANGE OF SHOES…..CLEAN ONES
Strength/Skill – Power Snatch
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.
75 – 75lb Power Snatches for time
Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12 Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.
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
No classes, Running the Riverhead Survival Race….come on down!!!!
Thank you everyone for your patience with our septic problem. The problem has been fixed and the gym floors sanitized. Back to regular hours. E2MOM for 10 min 6 Romainian Deadlifts (bar doesn’t touch the ground, and you’re using a clean grip on the bar) (Rep starts in the up position) For time: 20…
Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…