Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount.
Strength:
Every 30 sec for 8 min
1 Hang Power Clean @ 70-80%
14min AMRAP
30 KBS 53/35
20 Wall Balls 20/14
10 Strict HSPU’s
5 Power Cleans 165/115
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.
W.O.D. Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 ( Yes, you are going heavy ) Then……… KAREN – 150 Wall balls
15 Min Ladder 3 Sq. Snatch 155/105 3 C2B 3 Sq. Snatch 6 C2B 3 Sq. Snatch 9 C2B 6 Sq. Snatch 12 C2B 6 Sq. Snatch 15 C2B 6 Sq. Snatch 18 C2B 9 Sq. Snatch…… 20 min to work on skill HSPU, t2b, D/U…
Warm up 2RDs 10 BB Push Press 10 BB Front Squat 5 BB Hang Power Clean 20 D/U E2MOM for 12 min 3 Power Cleans 3 Hang Power Cleans 3 Push Jerks Build over the course of the 6 sets. 5 min AMRAP 6 DB Power Cleans 50/35 6 HSPU 2:1 rest 3 min 5…
Strength/Skill – Box Squats 5X5 10 – reverse burpees 10 – squat cleans 95 /65 10 – kb swings 53/35 10 – pull-ups 10 – push press 95/65 10 – ring dips 10 – thrusters 95/65 10 – toes through rings 10 – deadlift 95/65 10 – wall balls 20/14 10 – snatch 95/65 10…
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*