Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed.
Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ.
E2MOM X14
2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee
Sets 1-3 @ 67.5-72.5%
Sets 4-7 @ 77.5-82.5% of 1RM Squat Snatch
16 min AMRAP
400m run
8 KBS 70/53
12 T2B
16 Wall Balls 20/14
Run counts as 1 Rep
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Strength: 1 Snatch + 1 Snatch Balance + 1 OHS @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75% “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only THRUSTER THURSDAY Strength/Skill – Thrusters 3-3-3-3-3 10-9-8-7-6 Thruster – 95/65 5-4-3-2-1 Wall Climb *10 Thrusters, then 5…
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight