Wednesday, 4-25-17

Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups

Strength: Bench Press 6X3 @70% 5 RFT 12 x Toes to Bar 12 x Power Clean and Strict Press  115/75 (each rep starts on Floor) 24 x Bulgarian Goat Bag Swings

Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…

SATURDAY IS A SCHEDULE CHANGE. WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY.. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. YOU CAN REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG. ALL CROSSFITTERS…

Barbara 5RFT 20 Pullups 30 Pushups 40 Situps 50 Squats  

Bench- 4×10 Increasing weight each set   6x100m w/ 10sec b/t reps 5x200m w/ 20sec b/t reps 4x300m w/ 30sec b/t reps 3x400m w/ 40sec b/t reps *Rest 2 min between sets*