Wed. 12/29/2010

6 Min EMOM Even: 7-10 Strict Ring Dips Odd: 4-8 Tall Box Jumps   10 Min EMOM Even: 50 D/U Odd: 12 KBS 53/35   Strength: Split Jerk 7 sets of 1 rep… trying to build to a heavy single.

21-15-9 KBS 53/35 Goblet Squats 53/35 D/U’s (63-45-27) * 5Min Cap* Handstand walk/push up/hold practice *15-20 Min* 100 OHS 95/65 for time *10 T2b penalty for dropping barbell* *10 Min Cap*

Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*

Riverhead Reebok WOD – This WOD is in the parking lot of the Riverhead Tanger Outlet in front of the Reebok Store. All Kryptonite members get 40% at the Reebok Store!!! So WOD and shop till you drop!!! Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories…

Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups

Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*