Wednesday 3/23/11

Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65

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. 5RFT 10 HSPU 20 OH Walking lunges 45/25 30 Weighted Sit Ups 45/25 20 min cap rest 3min tribal games wod 10 Min Amrap 50…

Strength/Skill – Mid-Thigh Clean 5×3 Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups

Training on an Empty Stomach People often ask if it is alright to train on an empty stomach. This is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can…

For time: 50 D/U’s before each round of Snatches 155 pound Snatch, 9 reps 21 Burpees 155 pound Snatch, 15 reps 15 Burpees 155 pound Snatch, 21 reps 9 Burpees155

For Time: 1000m Row 20 Shoulder to Overhead 135/95# 30 squat cleans 135/95# 40 burpees over the barbell Back Squat 75%x3, 80%x2x2, 85%x2x2