Thursday, 6-3-16
Strength:
14 min EMOM
10-15 T2B
10-15 Push Ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
Strength:
14 min EMOM
10-15 T2B
10-15 Push Ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
8 RFT 3 Hang Sq. Snatch 155/105 5 C2B (10 Pull up, 15 RR) 7 Burpee over bar *21 min Cap* Skill Work
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
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 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups
Strength: Clean & Jerk Complex 1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk 70-80 % of 1 RM WOD: 4 RFT- 20 Weight sit ups 45/30 5 HSPU 10 Weighted Good Mornings 75/45 5 HSPU 200m Run *Scale as needed*
Strength: EMOM X 6 Power Snatch 3@70% 3@75% 2@80% X4 15min AMRAP 30 OH Walking Lunges 115/75 25 T2B 20 Over the Bar Jumps