Wednesday 8-5-15
Snatch, from the mid hang
65%x2, 75%x2, 80%x3
3-6-9-12-15-18-21
Wall Ball 20/14
Pull Up
Each Round begins with 200m Run
*20 min Cap*
Snatch, from the mid hang
65%x2, 75%x2, 80%x3
3-6-9-12-15-18-21
Wall Ball 20/14
Pull Up
Each Round begins with 200m Run
*20 min Cap*
Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…
Strength: 30 min to complete: 4×10 Front DB Raises, each arm 4×10 Reverse Flys 5x 12 Banded hamstring curls 5×15 Reverse hypers w/band (if you do it with a band do 10 banded then 5 without band immedately after) 5×10 Arnold Press 18.0 21-15-9 DB Snatch 50/35 Burpee Over DB *10 min cap*
15 min to work up to a 2 RM Back Squat reps could look like – 5 @50% 2×3 @ 60% 2 @ 70% 2 @ 80%… ..and continue up to your 2 RM 5 RFT 5 Hang Power Cleans 185/125 10/6 AAB Cal (15/12 Cal Row) 15/12 Push Up *23min Cap* Weekly side work…
Dear Kryptonite Family, I know many of you have concerns about the Corona virus. As of right now, we are open. Please know I am taking all the necessary precautions as far as cleanliness goes. We have always been good at cleaning our DNA, but I have ramped up cleaning other areas of the gym…
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…