Happy Thanksgiving-
@ Center Moriches or Westhampton Beach H.S.
For Time:
400 M run
100 M back pedal
100 M side step left side
100 M skip
100 M side step right
100 M walking lunges
100 M broad jump burpees
100 M bear walk
100 M walking lunges
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205
Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk) Five rounds for time of: Run 200 meters 185/135 pound Deadlift, 21 reps
Strength: Power Clean + Push Press 3+2×5 @70-80% of 1RM PP (3 power cleans right into 2 push press. No pause between movements) 3RFT: 75 D/U 50 Air Squat 25/20 Cal Row
The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…
Strength: 8min EMOM Starting at 60% 2 Clean High Pulls + 1 Power Clean WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups