26 Benson Lane Merrick, NY 11566 | (516) 868-7767
WOD
Odd Minutes: Snatch (50% of 1RM)
· 1 Snatch from “high hang” (pockets)
· 1 Snatch from “hang”
· 1 Snatch from “low hang” (mid-shin, not the floor)
Even Minutes: 10 Burpees
Cash-out: 3 RFT
· 200 m Run
· 10 Pull-ups
· 200m Run
· 10 Wallballs (20/14)
· Rest 30 seconds
Thanks coach DT for everything. Good luck in London we will miss you!!!!!!
HERO WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Strength
Front Squat
10,8,6,3,1
WOD
Deadlift 225/155 10-9-8-7-6-5-4-3-2-1
Toes to Bar 1-2-3-4-5-6-7-8-9-10
Cash Out 800 Meter Run
Strength
Push Jerk
5,5,3,1,1
WOD
3RFT
50 KB Swing 55/35
40 Push-ups
30 Air Squats
20 Push Press 95/65
10 Pull-ups
Leonid Tarenenko once Clean & Jerked 266 kgs or 586 lbs the highest amount ever!!!!!!!!!
Strength
Hang Clean
10,8,6,4,1,1
WOD
5 RFT
10 Power Cleans 135/75
15 Box Jumps 24/20
20 Sit-up
4 Length Turf Sprint
“Biceps are like ornaments on a Christmas tree”-Ed Coan
Strength
Back Squat 8,6,4,2,1
WOD
18 min AMRAP
200 meter run
8 Thrusters 95/65
8 Pull ups
8 Hand Release Push Ups
SQUAT HEAVY OR GO HOME
Strength:
Snatch Balance 1-1-1-1-1-1-1
WOD:
21-15-9
Shoulder to Overhead (96/65)
Burpees
Lunges (each leg) w/ 45/25# plate
Strength is more useful than weakness.
WOD
6 Minute AMRAP
3 Pistols each leg
6 Pull Ups
Rest 3 Minutes
6 Minute AMRAP
3 Snatches (135/95)
6 HSPU
Rest 3 Minutes
800m Run
HAPPY BIRTHDAY KRISTA
“There is no such thing as “firming and toning.” There is only stronger and weaker. “-Mark Rippetoe
