Friday, 4-5-13

Warm up: 3 RDs at easy pace 10 Air Squats 10 DB Push Press 5 Push Up 3 Burpee 10 BB Thruster 8 Min EMOM 10 Sit up + 10 Hollow Rock “Kalsu” 100 Thruster 135/95 EMOM 5 Burpee *20 min Cap* (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He…

Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols

STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS

NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Thruster 5 RFT 6 Thrusters 115/85 12 Pull-ups 30 D/U’s

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill -Clean & Jerk Work up to 1 RM 12 min A.M.R.A.P. 5 Clean & Jerks 70-75% of 1RM 20 D/U”s

Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @55% Set 2 – 2 Reps @72.5% Set 3 – 4 Reps @65% Set 4 – 2 Reps @ 77.5% Set 5 – 4 Reps @ 75% Set 6 – 2 Reps @82.5% Running intervals 22 min Clock 3 Rds 400m Run 2 Min…