Tuesday, 3-24-15

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…

Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM   4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run  

Strength/Skill – Back Squat 5 x 5 Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 TTB 400m Run (200m each) One athlete works at a time. If you dont have a partner cut reps it in half.

30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*

Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…