Thursday, 8-2-12
Strength/Skill – Back Squat 40% X 5 REPS
50% X 5 REPS
60% X 5 REPS
7 R.F.T.
15 Box Jumps 24/20
12 Toes to Bar
Strength/Skill – Back Squat 40% X 5 REPS
50% X 5 REPS
60% X 5 REPS
7 R.F.T.
15 Box Jumps 24/20
12 Toes to Bar
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…
Join us tomorrow @ 11AM for light refreshments, as we cheer our fellow Kryptoniters doing the first Open Wod of 2014!!! 14.1 OPEN WOD 10 min AMRAP 30 D/Us 15 Snatches 75/55 Warm up: simulated snatch movement and ankle ROM: 10min aerobic increasing intensity; 4min easy, 3min harder, 2min harder, 1min intense. Dynamic mobility for…
Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night…. E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at…
Partner Wod: For Time- 400 D/U 200 Wall Balls 20/14 150 DB Thrusters 35/25 100 c2b Pull Ups 100 Push Ups *EMOM 1 Rope Climb*
Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!