Tuesday, 3-10-20
Tabata
Sit Ups
KB North South Plank
4 Rds
20/15 AAB
20 DB Snatches 70/50
20 Ring Dips
Tabata
Sit Ups
KB North South Plank
4 Rds
20/15 AAB
20 DB Snatches 70/50
20 Ring Dips
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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Tabata Sit Ups and Sprints Strength: 5 x 1…
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…
Strength: 10 min EMOM Power Cleans 3 @ 70-80% Every minute on the minute for 15 minutes. Alternate between: 20/15 Calorie row 15 Overhead squats 95#/65# 9 Burpees
Strength/Skill – 5 RM BACK SQUAT For time: 800m run 21-18-15-12-9-6-3 D.W. Walking Lunge D.B. Hang Power Clean D.B. Push Press 800m run AM Classes bring appropriate clothing it might be cold
3RFT- 500M Row 400M Run 30 D/U 3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 70%, 75%, 80%, max
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU