Wednesday 07/31
WOD - 5 RFT
40 DU
30 Sit Ups
20 Push Ups
500m Row
Tuesday 07/30
Strength - Every 2:00
3-3-3-3-2-2-2-2
Front Squats
Build to a heavy double
WOD - “Bell” 3RFT
21 Deadlifts (185/135)
15 Pull Ups
9 Front Squats
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Monday 07/29
Today is the Long Island Lifeguard Championships down at Smith Point Beach! Opening ceremonies will begin about 10am with the competition kicking off shortly after. Come down to watch and support coaches Pat and Esek as well as all your other local lifeguards in an amazing display of rescue races.
Strength - Alt OTM x 10 mins
Even: 3 Tempo Strict Press
Odd: 20 Hollow Tucks
WOD - 6 RFT
3 Rounds
15 Power Cleans (115/85)
15 Lateral Burpees
-into-
3 Rounds
15 Push Jerks
15 Box Jumps (24/20)
Friday 07/26
Congrats to coach Pats landline team that took home a first place finish in their event last night at the East Hampton lifeguard tournament.
Catch more lifeguard action this Monday 07/29 down at Smith Point beach for their annual Long Island Lifeguard Championship. The competition will begin at 10am on the beach in front of the pavilion.
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@80% of 1RM
Part 2 - Every 90 x 10 Sets
Sets 1-5 : 1 Hang Snatch + 1 Snatch
Sets 6-10 : 1 Snatch
Thursday 07/25
If you did not receive our mass email with a 20% off code for TYR please let us know so we can get you back on our main email list!
Skill - OTM x 10 mins
Even : 2-3 Ring MU
Odd : 50ft Handstand Walk
WOD - 4RFT
15 T2B
400m Run
15 Burpees
