Monday, 1/24/11

0:00 – 12:00 Ladder AMRAP 2 OHS 115/85 1 BMU 4 OHS 2 BMU 6 OHS 3 BMU….(8/4, 10/5, 12/6..) 12:00 – 17:00 Rest 17:00 – 27:00 AMRAP 2 Hang Power Clean 115/85 2 Thruster 115/85 4 Bar Facing Burpee  

Riverhead Reebok WOD – This WOD is in the parking lot of the Riverhead Tanger Outlet in front of the Reebok Store. All Kryptonite members get 40% at the Reebok Store!!! So WOD and shop till you drop!!! Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories…

Pick some mobility exercises to do for warm -ups and in between sets. Strength/Skill – Shoulder Mobility WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills

6 Min EMOM 100 m run   20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.

For Time- 25 Front Squats 185/135 30 t2b 35 Wall balls 20/14 40 Burpee Box Jumps 24″/20″ 35 Wall Balls 30 t2b 25 Front squats