Tuesday, December 14th 2010
Warm-up:
Three rounds of Modified
Burgener
WOD:
Complete 5 rounds for time:
3 Hang power cleans (135/85lbs)
7 Front squats
9 Push press
Warm-up:
Three rounds of Modified
Burgener
WOD:
Complete 5 rounds for time:
3 Hang power cleans (135/85lbs)
7 Front squats
9 Push press
No PM Classes. 6,7 & 9 AM Classes only Strength/Skill – Snatch Grip Deadlifts 3 RM 5 RFT 15 Toes to bar 10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin) 10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!) 10 Hang…
Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl
Bench Press 6×5 Increasing Weight Chest Flys 4×10 For time: 100 Power Clean 115/85 Every time you break 8 Bar facing burpee *22 min Cap*
2 RFT- 400m Farmers Carry 40/25 75 2-KB Deadlifts 40/25 50 2-KB Front Squats 40/25 25 2-KB Thrusters 40/25
Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up
6 Min EMOM 100 m run 20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.