Friday, 8-2-13
Strength/Skill: 4×5 Box Squats
21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of:
Deadlift 185/135
3 prisoner getups between each round
Strength/Skill: 4×5 Box Squats
21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of:
Deadlift 185/135
3 prisoner getups between each round
STRENGTH: 1 STRICT PRESS + 1 PUSH PRESS INCREASING WEIGHT 15 MINUTE ASCENDING LADDER: 1 FRONT SQUAT 185#/125 – 2 TOES TO BAR- 3 PUSH UPS 2 FRONT SQUATS – 4 TOES TO BAR-6 PUSH UPS 3 FRONT SQUATS – 6 TOES TO BAR- 9 PUSH UPS CONTINUE INCREASING FRONT SQUAT REPS BY 1 AND…
Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
Tony’s Sushi 6PM. Sally With Leg raises Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
TODAY IS KRYPTONITES 600th Workout!!!!!!!! DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!! 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat 5 Rounds 15 Sumo Deadlift High-Pull – 95/65 15 Overhead Squats – 95/65 *20 Minute Cut-off*
2RDs 10 Reverse Hypers 30 D/U 10 BB Deadlifts 30 Min to complete 3×10 Bicep Curl 3×15 Banded Tricep Pull Down 3 sets of 21’s 3×20 BB Unbroken Strict Press 3×20 two legged Glute Bridge w/1sec pasue at top 3×12 BB Good Morning 7 Min AMRAP 15 Deadlifts 155/105 35 D/U 2:1