Wednesday, 4-18-18
Painters Saturday night!!!
12 min EMOM
2 Push Press + 2 Push Jerk + 1 Split Jerk
*start light and build to heavy complex*
4 RFT:
400m run w/ wall ball bear hug hold 20/14
50 air squats
*24 min Cap*
Painters Saturday night!!!
12 min EMOM
2 Push Press + 2 Push Jerk + 1 Split Jerk
*start light and build to heavy complex*
4 RFT:
400m run w/ wall ball bear hug hold 20/14
50 air squats
*24 min Cap*
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…
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 – Weighted Push-up 21-15-9 Power Clean &Jerk 135/95 Wall Ball 20/14 200m Sandbag Run
Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique
Back Squat 3×10 @ 75% For Time: 1000m Row 3rds: 25 Pull Up 7 Push Jerk 135/95 *Scale as needed*
Strength: Bench Press 5 X 3 27 Min EMOM Min 1: – 12/15 Calorie Row Min 2: – 40 Sec Plank Hold Min 3: – 40 Double Unders