Monday, 2-17-20
Every 90 sec X 8
5 Front Squats increasing weight
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars
Every 90 sec X 8
5 Front Squats increasing weight
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars
Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
Join Scott and Debbie at the Veterans Run in Riverhead today at 2PM. “White” Five rounds for time of: 15′ Rope climb, 3 ascents-BRING SOCKS AND TOUGH SNEAKERS!!! 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,…
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
Strength: 20 Min Handstand Push up/Walk/Hold PRACTICE Wod: 3RFT: 25 Wall Ball 20/14 25 KBS 70/53 Rest 5 Min 1 Mile Run/2k Row
0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean