Thursday, 5-16-19
Every 2min for 12 min
3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk
Increase in weight.
3RDs
21 Sit Up
14 Hollow Rocks
7 Strict HSPU
2RDs
20 Hang Power Cleans 115/85
10 BMU (20 Pull Up + 10 Dips)
1RD
50/35 Cal AAB
Similar Posts
Saturday, 5/14/11
Byadmin
TODAY WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY. PLEASE TRY TO PARTICIPATE. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. IF YOU CAN, PLEASE REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG….
Wednesday, 5-25-16
Byadmin
Murph is this Saturday…I need a head count for the BBQ. 10 min EMOM 40 yd all out sprint 7 min AMRAP 10 Front Squats 135/95 10 Burpees over Bar Rest 3 Minutes 7 min AMRAP 10 Pull Ups 10 Push Press (115/85)
Saturday, 6/11/11
Byadmin
W.O.D. Strebgth – D.B. Press 3-3-3-3 15 A.M.R.A.P. 5 Power Cleans 155/115 10 Box Jumps 30’/24′ 15 Push-ups (Hand release) NOW THATS A SQUAT!!!
Wednesday, 2-20-13
Byadmin
Strength/Skill – Hang Squat Clean Do not go over 85% of 1 RM. Try to listen. Our technique will not improve trying to find your 1 RM every time when doing strength. 3×70,75 & 80%. Hands do not leave bar for set of 3’s. If they do….you went too heavy. 20 min A.M.R.A.P. 1 –…
Monday, 2-13-12
Byadmin
Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders
Friday, 3-6-20
Byadmin
Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups