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.
Teams of 3, AMRAP 25:
100 Calorie Row, 50 Clean and Jerks (95/65)
100 Calorie Row, 50 Clean and Jerks (135/95)
100 Calorie Row 50 Clean and Jerks (155/105)
100 Calorie Row, Max Clean and Jerks (185/135)
Remainder of your time work on your weakness. Handstands, D/U’s, M/U’s….
Strength/Skill – Hang Squat Snatch – W/U to a tough 5 Reps “Nancy” 5 R.F.T. 400m – Run 15 O.H. Squats
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
Please bring in your own sweat towels. Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65
“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU