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30 Brooklyn Avenue
Massapequa, New York 11758

(516) 308-4045

End of the week is here " FRIDAY"

Friday, 18 April 2014 00:00

Strength- Shoulder Press 10-10-5-5-5 

WOD- 15 min Amrap 

30 air squats 

15 ball slams

3 wall climbs 

10 push press (95/65)

 

Snatch practice

Thursday, 17 April 2014 00:00

Skill-Snatch 8-8-6-6-4-4  Use lighter weight and good form 

WOD-10 min MAX KB Swings 

Every time you put KB down 

10 push ups 

10 air squats 

Wed is good but Friday is better

Wednesday, 16 April 2014 00:00

Skill- 15 min to practice handstand holds & rope climbs 

WOD- time 

200 m run

30 jump squats 

400 m run

20 shoulder to OH (95/65) clean from the floor 

400 m run 

40 single arm KB swings (53/35)  20 each arm

200 m run 

 

Front Squat

Tuesday, 15 April 2014 00:00

Strength- Front Squat 10-10-8-8-6-6-4-4 

WOD

12 min Amrap

30 DU

15 wall balls 

10 burpees

OTM Clean &Jerk

Monday, 14 April 2014 00:00

OTM 10 min- 1 clean & jerk and 3 strict pull ups

WOD- time 

run 800 m then

10 hang power clean &jerk (135/95)

20 box jump overs (24/20)

Let's have some fun

Sunday, 13 April 2014 00:00

For time-2 rds

20 ct mountain climbers 

30 med ball squat wall pass

60 sit ups

40 HRPU 

24  KB clean & press (53/35) 

after 1st round 250 m row 

after 2nd round 500m row

if no rowers available  that is your rest time but clock will still run so get to those rowers and get it done! 

Filthy Fifty

Saturday, 12 April 2014 00:00

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

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