Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar.
Using a kettlebell or dumbell
15 Turkish get-ups, right arm
20 swings
15 overhead squats, left arm
20 swings
15 overhead squats, right arm
20 swings
15 Turkish get-ups, left arm
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
Strength: Snatch High Pull +Hang Power Snatch + Overhead Squat work up to a heavy single Build to Heavy Single 40-30-20-10 Reps each for time: Kettlebell swing, 53/35 Kettlebell front rack walking lunge, 40/30 Single arm kettlebell snatches, 40/30
We will start judging the Open Wod at 6PM, please come and support your fellow Kryptoniters!! Strength: Thrusters 5X5 @ 65-75% Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. Scaled: Jumping Pull Ups 45/35
A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…
Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…