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Strength:
E2MOM for 16 min
1 High Hang Sq. Clean + 1 Above the knee Hang Sq. Clean + 1 Sq. Clean from Floor + 1 Split Jerk
*start light and build
rest 3 min
EMOM for 10 Min
1- 6 Strict Pull Ups
2- 10 Push Up
10 Min AMRAP
10 Walking Lunge
12 KBS 53/35
35 D/U
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son…
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Snatch 4RFT 1 Rope Ascent 6 Snatches 115/75 12 TGU’s 53/35
Shoulder Press – 5-5-3-2-1 W.O.D. – 3 R.F.T. 10 Back Squat – 40% One Rep Max 10 Burpees over the Bar 300 Meter Run Stress… Pressure… Nerves. Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the…
Deadlifts 6 X 4 @ 70% 25-20-15-10-5 DB Box Step Ups 50/35 ea Hand 25-20-15-10-5 Ring Dips 5-4-3-2-1 Rope Climbs 3:1
9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…
Join Scott and Debbie at the Veterans Run in Riverhead today at 2PM. “White” Five rounds for time of: 15′ Rope climb, 3 ascents-BRING SOCKS AND TOUGH SNEAKERS!!! 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,…