Friday, 3-1-19
25 min to complete
4×10 Bench Press
4×12 DB Flys
4×15 BandedTricep Pull down
4×12 Dips
4×8 French Press
7 min AMRAP
5 Deadlifts 185/125
10 HR Push Up
15 Alt. DB Snatch 50/35
25 min to complete
4×10 Bench Press
4×12 DB Flys
4×15 BandedTricep Pull down
4×12 Dips
4×8 French Press
7 min AMRAP
5 Deadlifts 185/125
10 HR Push Up
15 Alt. DB Snatch 50/35
Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
Money is due on all pre-orders! With a running clock to 30 min- 0:00 21-15-9 Power Clean 135/95 HSPU At 10:00 15-12-9 Hang Squat Clean 135/95 OHS 115/85 (one bar) At 20:00 12-9-6 Squat Clean 135/95 HR Push Up At 27:00 MAX D/U
15 min 3 X 8 Bench Press Superset w decline push ups till failure 3 X 10 Incline DB Press superset w 3 X 10 DB Flyes 21-15-9-15-21 Calorie Row Toes to Bar Back Squats 135/95
Beach WOD today 8 am at Pikes beach in West Hampton. The gym is closed today. WOD TBA
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
Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*