Saturday, 3-24-18
With a partner complete:
25 min AMRAP:
12 t2b
8 hang power snatch 115/85
4 ohs 115/85
* 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)*
*split reps however you’d like*
With a partner complete:
25 min AMRAP:
12 t2b
8 hang power snatch 115/85
4 ohs 115/85
* 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)*
*split reps however you’d like*
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
“Abbate” For time: 1 Mile run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 1 Mile run
Snow day! We are closed.
With Partner 3×30 Reach and Touch Plank 3×20 Med ball Twist in Squat Position 3×20 Wall Ball/ Slam Ball Sit Up Partner WOD 3 Alternating sets 20 Wall Balls 20/14 20 Front Squats 95/65 20 Burpees 20 Push Press 95/65 18/12 AAB Partner 1 performs 20 Wall Balls Partner 2 performs 20 Wall Balls Partner…
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…
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*