Wednesday, 4-1-15
Strength: 5X5 Bench press
For time:
100 d/u
21-15-9:
Wallballs (20/14)
Chest to Bar Pullups
100 d/u
Strength: 5X5 Bench press
For time:
100 d/u
21-15-9:
Wallballs (20/14)
Chest to Bar Pullups
100 d/u
15 min EMOM Min 1 – 12 Hollow Rocks Min 2 – :50 Plank Min 3 – 14 Medball Twist 20/14 8 RFT 2 Rds of “Cindy” 50′ Weighted Walking Lunges 35/20 * 24 min cap*
Strength/Skill – 1 RM Slpit Jerk (adhering to proper technique) Ten rounds for time of: 7 Burpees 7 Knees to elbows
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2 AMRAP 15 mins: 200m Run 8 Bar Facing Hand Release Burpees 4 Push Jerks 155/105 2 TnG Power cleans 155/105
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…
5×5 Weighted Push up For time: 60 Toes to bar 50 Overhead squats (95/65lbs) 40 Box jump overs (24”/20”box) 30 Thrusters, (95/65 lbs) 20 Power cleans (95/65 lbs) 10 Burpee muscle-ups *25 Min Cap*