Friday, 6-23-17
EMOM X 10
Min 1 – 10 Burpees
Min 2 – 15 Wall Balls
3 Rounds:
10 Power Cleans (155/115)
10 Front Squats
10 Push Jerks
EMOM X 10
Min 1 – 10 Burpees
Min 2 – 15 Wall Balls
3 Rounds:
10 Power Cleans (155/115)
10 Front Squats
10 Push Jerks
I Ned a BBQ headcount. Warm up: 2rd at an easy pace 10 BB Good Mornings 15 Reverse Hypers 12 Hollow Rocks 12 Min EMOM 3 Deadlifts start @ 65% and build Tabata – :20 on / :10 off x8 KBS 53/35 TGU 35/20 Box Jump Over 24″/20″ Medball Cleans 20/14 *rest 1 min…
Strength/Skill – Close Grip Bench Press 5 x 3 5 R.F.T. 7 Deadlifts 275/185 30 Squats 7 Strict H.S.P.U.’s
600 m Row50 Wall Balls 20/1440 Pushups30 Toes to Bar20 Hang Power Cleans 135/95600 meter run20 Hang Power Cleans30 Toes to Bar40 Pushups50 Wall Balls 600 m Row
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Back Squat 21-15-9 reps for time of: 225/155 pound Back squat 53/35 KB Power Snatch
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…