June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk.
Strength:
2 Hang snatches every 90 sec. Starting @ 60% and increasing by 10 lbs until failure.
7 min AMRAP
10 Front Squats 135/95
10 Pull-ups
Rest 3 Minutes
7 min AMRAP
10 Burpees over bar
10 Push Press (115/85)
WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)
Individual Event 6 – 2014 For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie…
Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups
With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65
Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball After WOD – Pistol Practice Why Are Fish So Happy? Eating a diet that is high in seafood can help keep your mood stable. The EPA and DHA levels in seafood increase your levels of dopamine…