Saturday, 4/16/11
Strength Bench Press – 5-5-3-3-1
W.O.D. – For Time
50 Jump and Touch (12″ above max reach)
40 Sit ups
30 KB Swings 1.5/1.0
20 Box Jumps 24/20
10 H.S.P.U.’S
1 Rope Ascent
Strength Bench Press – 5-5-3-3-1
W.O.D. – For Time
50 Jump and Touch (12″ above max reach)
40 Sit ups
30 KB Swings 1.5/1.0
20 Box Jumps 24/20
10 H.S.P.U.’S
1 Rope Ascent
Warm up 2 RDs 10 BB Power Clean 10 BB Hang Power Clean 10 Squats 10 KBS Every 90 seconds for 12 min 3 Hang Power Clean start @ 50% power clean 1RM and build With a partner – waterfall style 20 min AMRAP 20/15 Cal Row 15 KBS 53/35 50 D/U 2:1 *partner A…
Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: Every 30 sec for 8 min 1 Hang Power Clean @ 70-80% 14min AMRAP 30 KBS 53/35 20 Wall Balls 20/14 10 Strict HSPU’s 5 Power Cleans 165/115
Strength: E2MOM for 14 Min 4 Power Clean to Overhead 155/105 (135/95) 20 Min AMRAP 25 KBS 53/35 15 Body Weight Back Squats (Scale is 3/4 body weight)
Goodale farms here today at 5pm. July 4th hours: 8 and 9 am 15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters
Mon and Wed 7PM classes Warm up: 2RDs at easy pace 10 Banded tricep pull downs 200 m run 15 Air Squats 6 Min EMOM 6 Strict Pull Up (6 Supinated ring rows w/1 sec pause at top) For time – 60 Cal Row 80 Wall Ball 20/14 100 D/U 40 Cal Row…