Thursday, 4-4-19
E2MOM for 10 min
2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans
(3 second pause at position)
Working tech here
4 RFT :
400m Run
3 rd of complex 135/95
complex = 3 Power Clean+3 Front Sq.+3 S2OH
*20 min Cap*
E2MOM for 10 min
2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans
(3 second pause at position)
Working tech here
4 RFT :
400m Run
3 rd of complex 135/95
complex = 3 Power Clean+3 Front Sq.+3 S2OH
*20 min Cap*
Warm up: 2RDs at easy pace 10 Light DB high pull to press 12 Air Squats 30 D/U 9min EMOM – Push Press iMn 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 80-85% Min 7-9: 1 @ 90% – 1RM *If it feels good go for a new 1RM* 15 min to complete…
5 Min AMRAP 15 Wall Ball 20/14 5 Power Clean 135/95 3 Overhead Squats 135/95 Rest 3 Min 5 Min AMRAP 50 D/U 15 Cal Row Rest 3 Min 5 Min AMRAP 200m Run 6 Box Jump 30″/24″ 3 Ring M/U Rest 3 Min 5 Min AMRAP 10 KBS 70/53 10 weighted sit ups 35/25
Strength – Weighted Push-up 21-15-9 Power Clean &Jerk 135/95 Wall Ball 20/14 200m Sandbag Run
Strength/Skill – Snatch 2-2-2-2-2 Then every minute on the minute for 10 Minutes 1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch…… 400m run
WOD and WINE Friday @7PM….Bring a friend!!! E2MOMx14 Power Clean + Hang Clean Below Knee + Jerk Build to a heavy complex 2015 Games WOD: “Triangle Triplet” 15-10-6 Thrusters 165/115 Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip) *Scale as needed*
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,…