Thursday, 1-31-13
Strength/Skill – DEADLIFT – 15 MINS TO FIND 2 RM (WARM UP GOOD) – CLOCK WILL BE SET
20 min AMRAP:
1 Rope climb
5 Handstand push-ups
15 K.B. Swings (1.5/1 pood)
20 Mountain Climbers (Knees touch elbows on every rep)
Strength/Skill – DEADLIFT – 15 MINS TO FIND 2 RM (WARM UP GOOD) – CLOCK WILL BE SET
20 min AMRAP:
1 Rope climb
5 Handstand push-ups
15 K.B. Swings (1.5/1 pood)
20 Mountain Climbers (Knees touch elbows on every rep)
Kryptonite Catalog coming out next week. Christmas Party is Dec 16th. please sign up at the front desk. 40 RFT: 6 Pistols 4 DB Step Ups 45/30 1 Wall Climb
Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
Strength: 6 X Snatch Complex @ 70-85% of 1RM Snatch 1 Pause Snatch + 1 Snatch + 2 OHS Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM 15 min AMRAP 500 meter row 20 kettlebell swings 53/35 15 pull-ups
No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises
No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. 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…
2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*