Thursday 9-24-15
Strength:
Front Squat
3×3 @87.5%
WOD:
3 Min AMRAP-
5 SDHP 115/85
20 D/U
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
10 KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
*Scale as needed*
Strength:
Front Squat
3×3 @87.5%
WOD:
3 Min AMRAP-
5 SDHP 115/85
20 D/U
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
10 KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
*Scale as needed*
Come see Kelly Dās Radio Blue Band. They will be performing 7:30 ā 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 ā 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Chipper – For Time: 100 – Double Unders 30 – Wall Ball 20/14 20…
4th of July hours are 8 & 9 AM only and it is a hero WOD. Strength/Skill – Weighted Push ups 3-3-3-3-3 21-15-9 Hang Power Cleans 135/95 Walk out walk in pushups ( Full hip extension after every walk in)
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…
Granite Games 15.4 Individual 13 Minute AMRAP 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Masters 40-44 13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts…
Strength/Skill – Pressing Snatch Balance 5-5-5-5-5 7 Rounds for time: 10 Overhead Walking Lunges (with bumper plate) 45/25 10 Push Jerks 135/95 10 Burpee Broad Jumps
Strength: Back Squat- Done AFAP 10@ 45% 10@ 50% 8@ 55% 8@ 60% rest as needed between sets 15 Min AMRAP – 6 Left Arm DB Push Press 45/30 15 Wall Ball 20/14 25′ plank walk 6 Right Arm DB Push Press 15 Wall Ball 25′ Plank Walk