Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only
Clink on this to see Kelly D.’s first double unders!!!
Skill – Muscle-ups
W.O.D. – For time
60 Double Unders
50 Wall Balls
40 Double Unders
30 KB Swings 1.5/1.0
20 Double Unders
10 Muscle Ups / 20 Jumping Muscle Ups
Strength/Skill: Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!! Strength/Skill – Hang Squat Clean Thrusters 5-4-3-3-1…1 rep is 1 RM 5-4-3-2-1 Rope Ascents ( Legless ) Burpee Hang Squat Clean Thrusters 75% of 1…
Strength: 4×5 Weighted Pull Ups 4×5 Weighted Dips 5 Min AMRAP 5 S2OH 135/95 10 Box Jumps 24″/20″ rest 3 Min 5 Min AMRAP 5 KBS 70/53 7 Burpee rest 3 min 5 Min AMRAP Squat Snatch 115/85
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Skill: Muscle ups 21 – 18 – 15 – 12 – 9: Burpees T2B
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*