Thursday, 8-8-13
Strength/ Skill – Bench Press, Find your 3 RM
6 RFT:
10 Power Snatches, 75# (55#)
10 Bar facing burpees
100m Run
Strength/ Skill – Bench Press, Find your 3 RM
6 RFT:
10 Power Snatches, 75# (55#)
10 Bar facing burpees
100m Run
Strength/Skill – 10 min EMOM……3 TnG Power Snatches 135/95 Staircase ABCDE –ABCD-ABC-AB-A A. 4 Curtis Ps (1 Power Cleans, Rack Lunge L, Rack Lunge R, Jerk) – 95/65 B. 8 Box Jump Overs (24/20) C. 12 KB Swings (53#/70#) D. 21 Knees to Elbows E. 25 MB Cleans,,,,WHEW!!! This is gonna be a rough one!!!!!
Saturday 8 and 9 AM classes only. Every 1:30 min for 15 min: 4 Power Snatches + 1 OHS @ 60-70 % of Snatch 24 minutes: 30 seconds on AFAP/ 30 seconds off D/U’s Weighted step ups35/25 Push Ups Weighted Sit Ups 35/25
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…
Lots of sand outside, please clean your shoes, and do not put into cubbies!!! Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for…
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25
E3MOM x 9 min (3 sets) 15 Back Squats @ 25-35% of 1 RM 2RDs: 12 Hang Sq. Clean Thruster 75/55 12 Lat. Burpee Over Bar …right into… 2RDs: 8 Hang Sq. Clean Thruster 95/65 12 Lat. Burpee Over Bar ..right into… 2RDs: 4 Hang Sq. Clean Thruster 115/85 12 Lat. Burpee Over Bar