Wednesday, 3-16-16

Warm up- Partner Row for time: 5x200m(Each person does 5 200’s) Strength- Every 90 Seconds, complete 1 Clean Starting at 70%, add 10# every 90sec until failure Wod- 4 RFT: 50 D/U 15 t2b 6 Man Makers 25/15

CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS

Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…

Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Squat Clean + Push Press + Push Jerk + Split Jerk Heavy Complex over 6 sets 21 Min AMRAP: 20 Sit Up (15 GHD) 15 Box Jump Overs 24/20 10 KBS 70/53 5 Deficit HSPU (45/25 plates)

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