Monday 12/20
Schedule this week:
Friday- Xmas Eve- 8am WOD only
Saturday & Sunday - Closed
Strength- OTM x 8 mins
1 Power Snatch + 1 Hang Power Snatch
Recommended: add weight every OTHER set
WOD- 20 min AMRAP
8 Power Snatches (75/55)
8 T2B
250m Row
Friday 12/17
Strength - Every 2:00
5x5 Deadlifts
@ 70-75% of 1RM
WOD- 5RFT
15/12 Cal Row
15 KB Swings (53/36)
3 Rope Climbs
Thursday 12/16
Body armor- 4RNFT
10 Bent over barbell rows
10 Palof press each side
:30 def handstand hold
WOD- 10 RFT
10 Sit Ups
20 Push Ups
30 Squats
40 DUs
Wednesday 12/15
Last day to vote for us on the best of Long Island site! Please cast one last vote! (bestoflongisland.com)
Strength- every 90s
3-3-3-2-2-1-1 Power Cleans
build based off feel
WOD- 16min AMRAP
4 Wall walks
8 Power Cleans (135/95)
12 T2B
Tuesday 12/14
Holiday photos are posted on our Facebook page! Check them out and tag yourselves!
Strength- Every 2:00 x 5 sets
3-3-3-3-3 Back Squats
build based off feel
WOD- For Time (partition as needed)
60 Alt. DB Snatches (50/35)
2,000m Row
100 Wallballs (20/14)