Saturday 11-7-15
For time:
50 DB Walking Lunge 45/30
40 Wall Ball 20/14
30 Box Jump 24/20
20 t2b
10 sq. Clean 225/185
20 t2b
30 Box Jump 24/20
40 Wall Ball 20/14
50 DB Walking Lunge 45/30
*Scale as needed*
For time:
50 DB Walking Lunge 45/30
40 Wall Ball 20/14
30 Box Jump 24/20
20 t2b
10 sq. Clean 225/185
20 t2b
30 Box Jump 24/20
40 Wall Ball 20/14
50 DB Walking Lunge 45/30
*Scale as needed*
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…
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
Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run
Strength/Skill – Snatch WOD 21-15-9 Squat Snatch (95/65) Chin up
no 8AM class today!! 5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14
For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*