Skill: EMOM 8 :30 sec double unders/singles Metcon: 4 Intervals, each for time of: 50 Double-unders 25/15 Calories, Assault Bike 50 Double-unders SC: 100 singles, row Fit: 50 singles, row *Rest 4 minutes
Metcon: 3 Rounds for time of: 12 Handstand Push-ups 10 Dumbbell Box Step Overs, 24″/20″ (50’s/35’s) 8 Ring Muscle-ups SC: Box Handstand Push up, (35’s/20”s), 2 Jumping ring muscle-ups/ 2 ring pull
Strength: 1. Deadlift On the 2:00 5 Repetitions @ 70% 1 Rep @ 80% 5 Repetitions @ 75% 1 Rep @ 85% 5 Repetitions @ 80% 1 Rep @ 90% Can team
Strength: Clean & Jerk 3+1 @60% 3+1 @ 65% 2+1 @ 70% 2+1 @ 75% (2+1) 3 @ 80% Rest 2 mins bt sets Clean High Pull (% 0ff C&J) 2 X
Strength: Hang Power Clean Heavy Set of 2 Metcon: “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) SC: 115/80 Fit: (75/55)
Metcon: 3 Rounds for time of: 800m run 40 Abmat sit-ups 20 Box Jumps, 30’/24″ SC: 24/20 Fit: 400M Run, 25 ABMSU, Plate jumps If unable to run, complete one of the
Metcon: AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders SC: (65/45), 60 singles, (14/10) Fit: ((55/35), 30 singles, (10 or air squats)
Metcon: 21-15-9 Deadlifts (225/155) 400 Meter Run SC: (185/135) Fit: (155/105) If unable to run, complete one of the following: 500 Meter Row 28/20 Calorie Assault Bike Midline 125 AbMat Sit-Ups
No other classes then Murph at 8am “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,
*Attention Pelicans Murph is Monday 5/28/18. Starting heats at 8am. No other classes will take place that day! “Team 10k Row” Teams of 3 For Time: 10,000 Meter Row Teams of 3
