Wednesday, 6-12-13
Strength/Skill – Weighted Push-ups 5×3
WOD
3 RFT
5 Muscle ups/20 Pull-ups
10 Hang Power Snatches (95/65)
20 Wall Balls (20/14)
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Tuesday, 8/16/11
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Strength – Power Cleans – 5-5-3-2-1 15 min A.M.R.A.P. 15 One Arm Dumbell/K.B. O.H. Reverse Lunge 12 Box Jumps24/20 9 Ring Push-ups
Friday, 6-7-13
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15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders
Friday, 12-25-15
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Merry Christmas!!!
Thursday, 5-12-16
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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. Strength: Every 90 sec for 6 sets 2 Power Snatches + 2 OHS 135/95 400m Run 100 Double Unders 300m Run 80 Sit Ups 200m…
Monday, 1-28-19
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Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*
Wednesday, 1-18-17
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15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up