Buy in: 100 KBS (53/35#)
50 burpees
15 muscle ups or 30 C2B pullups
20 cleans (155/105#)
15 muscle ups or 30 C2B pullups
50 burpees
Buy out: 100 alternating wall balls (20/14#)
Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch here is the wall balls are alternating every rep, you can only use one ball and one station, so figure out how you want to complete all 100.
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…
We will be judging the Open Friday night and Saturday. We will be closed Sunday. 15 min EMOM Min 1 – 15 Hollow Rocks Min 2- :45 2-KB Front Rack March 70/53 Min 3- 20 Sit Up Every 4 min for 24 min 12 DB Front Squat 50/35 12 Burpee over the DB’s 12…
Strength/Skill – Bench Press For time: 10-9-8-7-6-5-4-3-2-1 Walk out/Walk out Push-ups 100-90-80-70-60-50-40-30-20-10 Double-unders
Strength:5X4 weighted Push Ups, Increasing weight 3 Rounds for time of: 400m Row 35 GHD sit-ups/ Weighted Sit Ups 35/25 30 Foot Handstand Walk / 20 Shoulder Taps 25 Chest-to-bar Pull-ups 20 Handstand Push-ups
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. Strength: EMOM X 5 5 Strict presses @ 77.5% of 1 RM 5 RFT 6 Deadlifts (315/225) 6 Ring Push Ups 5 Power Cleans (225/135)…