For Reps:
5 Min AMRAP
4 HSPU
8 KBS 53/35
12 GHD/ Weighted S/U 40/25…weight stays attached to collar bone.
*Rest 2 Min*
5 Min AMRAP
4 KBS
8 GHD/Weighted S/U
12 HSPU
*Rest 2 Min*
5Min AMRAP
4 GHD/Weighted S/U
8 HSPU
12 KBS
*EACH AMRAP SCORED SEPARATE*
SKILL WORK AFTER
D/U, Pistols
Strength/Skill – Front Squat 75×5, 80×4, 85×3, 90×3 AMRAP – 5 Minutes: 5 Power Clean and Jerk (155/105) 5 Bar Holding Burpees Rest 5 Minutes AMRAP – 5 Minutes: 7 KB Swings (72/53) 5 Box Jump Overs (24/20)
Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees
Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges
Strength: Deadlifts 5X3 Sets 1-4 between 60 and 75% Set 5 @ 85% WOD: 18:00 AMRAP 100′ Farmers Carry 53/35 15-1 Pull ups Push Ups Air Squats Reps are 15 of each, 14 of each, 13 of each, 12 of each… . Start each round with the farmer’s Carry
8 and 9am only for Today For time: 21 Strict Press 95/65 15 Push Press 135/95 9 Push Jerk 185/130 6 Split Jerk 215/140 .. then.. 50 lat burpee over bar …then… 21 Deadlift 95/65 15 Deadlift 135/95 9 Deadlift 185/130 6 Deadlift 215/140
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs