Monday, 4-17-17

Partner Row AMCAP in 12min Thruster/ Push Press/ Push Jerk/ Split Jerk 7X1 Go as heavy as possible w/o dropping the bar Rest 2min between efforts.

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,…

Reminder: no yoga tonight. Strength/Skill -Deadlift 5×5 Do not go over 80% of 1 RM 5 min. A.M.R.A.P. 5 C2B Chin-ups 10 Push Jerks 135/95 115/75 95/65 Rest 2 mins 10 min A.M.R.A.P. 3 Power Cleans 205/155 185/125 155/95 20 D/U’s

Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b

5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min   5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST   5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST   5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST    

Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats