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: Every 90 sec for 6 sets 2 Power Snatches + 2 OHS 135/95
400m Run
100 Double Unders
300m Run
80 Sit Ups
200m Run
60 Wall Balls 20/14
100m Run
40 Pull-ups
200m Run
20 Back Squats 135/95
300m Run
10m handstand walk/ shoulder Taps
400m Run
Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps
48/32 AAB 40 Thrusters 75/45 20 Burpee Pullups (6″ above reach) 36/24 AAB 30 Thrusters 15 Burpee Pullups 24/16 AAB 20 Thrusters 10 Burpee Pullups
NO 8AM CLASS 100 Wall Balls……but….. On the even minute 5 – Burpees On The odd minute 5 – Box Jumps
9 min EMOM 1- 20 Sit Up 2- 12/9 AAB Cal 3- 8/5 Strict HSPU Team of 3 – 25 Min AMRAP 90/60 Cal Row 60 Alt. DB Snatch 70/50 300 D/U 3:1 15 Rope Climbs 2:1
TODAY IS KRYPTONITES 600th Workout!!!!!!!! DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!! 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat 5 Rounds 15 Sumo Deadlift High-Pull – 95/65 15 Overhead Squats – 95/65 *20 Minute Cut-off*
5 sets of : 4 Tempo Deadlifts weight is between 50-70% 1 RM Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor. 4 RFT 35 Box Jump Overs 24/20 25 KBS 70/53 15 Goblet Squats 70/53 *20 min Cap*