No PM Classes. 6,7 & 9 AM Classes only
Strength/Skill – Snatch Grip Deadlifts 3 RM
5 RFT
15 Toes to bar
10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin)
10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!)
10 Hang D.B. Split Cleans 45/25
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S 15 minutes to practice or test a Tall Snatch. DEMO VIDEO 1 minute AMRAP of Jerks @ 185/120# -then (no break)-…
Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!! Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. 12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…
Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up
5X3 HBBS @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth. 4 rounds for total working time: 30 KBS 24/16kg 12 HSPU (regionals standard) 12 C@B Pullups Rest 1:1 Compliments of Outlaw