Saturday, 8-31-2019

  7 Min EMOM 10 Sit Up + 10 Hollow Rocks 28 Min AMRAP 35 D/U’s 15 DB Push Press 30/20 10 Squat Thrusts 5 Power Cleans 185/135  

Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed

Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…

With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85

Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…

2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…