Saturday, 6-23-18
Warm up:
2rds at east pace
100m run
10 box jumps
10 wallball
5 push up
“Kelly”
5RFT
400m Run
30 Box Jumps 24″/20″
30 Wall Ball 20/14
35min CAP
Warm up:
2rds at east pace
100m run
10 box jumps
10 wallball
5 push up
“Kelly”
5RFT
400m Run
30 Box Jumps 24″/20″
30 Wall Ball 20/14
35min CAP
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…
We will start judging the Open Wod at 6PM, please come and support your fellow Kryptoniters!! Strength: Thrusters 5X5 @ 65-75% Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. Scaled: Jumping Pull Ups 45/35
Strength/Skill – Bench Press, Find 3 RM 30 Weighted Sit Ups 45/25 20 Walk Out/ walk In Push Ups 10 Squat Snatches (95/65) 400m Run 10 Jerks (135/85) 20 Hang Power Cleans (135/85) 30 Wallballs (20/14)
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U
Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80