Tuesday, 7-5-16

Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…

Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5% Min 8-9: P.Clean & Jerk 72.5-80% Min 10-12: P.Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep look the same) For…

Beach WOD today 8 am at Pikes beach in West Hampton. The gym is closed today. WOD TBA

Strength: Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3 7 RFT 5 Pull Ups 7 Thrusters 95/65 9 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