Saturday, 2/26/2011
Skill – Snatch
W.O.D. – “RANDY”
75 Power snatches for time. 75/55
Normal Hours 8AM 9AM 10AM
Skill – Snatch
W.O.D. – “RANDY”
75 Power snatches for time. 75/55
Normal Hours 8AM 9AM 10AM
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…
We will start judging the Open Wod at 6PM, please come and support your fellow Kryptoniters!! Strength: Thrusters 5X5 @ 65-75% Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. Scaled: Jumping Pull Ups 45/35
Strength/Skill – Weighted Pull-ups 5-5-4-4-3-2 GO HEAVY!! WOD: 15 min AMRAP: 5 walk out/ walk in push ups 10 wall balls 15 S.D.H.P 95/65
You have 20 Minutes to Establish a 7 rep max Back Squat AMRAP 7 Minutes 10 Dumbbell Shoulder to Overhead – 45/35 200 ft Farmer’s Carry – 45/35 *Score is total Shoulder to Overhead Reps, so make sure you don’t end up outside when the clock ends!*
16 Min EMOM : Even – 4 Power Snatch 115/85 + 4 burpee over bar Odd – 5 DB Thruster 40/20 Rest 4 Min 16 Min EMOM: Even – 250/200 m Row Odd – 6 Strict HSPU
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.