Wednesday 10/11
WOD- For Time
21-15-9 Wallballs (20/14)
11-8-5 Bar MU
100 DU
POST WOD- 4 RNFT
3-5 Wallwalks
15 Seated banded rows
50 ft KB Suitcase carry ea. side
Tuesday 10/10
Don’t forget to vote once daily! Help us to a third year “Best of Long Island” title!
https://www.bestoflongisland.com/voting/#/gallery?group=469511
Strength- Every 2:00 x 6 sets
3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
Build
WOD- For Time
1 mile run buy in
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (115/85)
Monday 10/09 - 8am only
We will only be open for one class today at 8am.
Strength- every 2:00
5-5-5-5-5 Bench Press
Build each set
Partner WOD - 20 RFT
“You go + I go”
10 Alt. Goblet Lunges
10 Alt. DB Snatch (50/35)
8 T2B
Friday 10/06
This Monday - Columbus Day - 8:00am class only - we will be closed for the remainder of the day
Strength Day
Part 1: Back Squats
8 x 4 @ 75-80%
Every 2:00
Part 2: Clean & Jerk complex
Sets 1-5 = 2 Squat Cleans + 2 Jerks @ 70-75%
Sets 6-10 = 1 Clean + Jerk @ 75-80%+
Every 90s x 10
Thursday 10/05
Columbus Day - Monday 10/09- 8:00am class only
Strength- Every 90s x 8 Sets
1 Power Snatch + 2 Overhead squats
Build based off feel
WOD- 3RFT
21/18 Cal Row
20 Hang Power Snatch (75/55)
20 Sit ups