Monday, 4-29-13
Strength/Skill – SDHP 5×5 TnG
Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20/14
Strength/Skill – SDHP 5×5 TnG
Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20/14
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1
OHS 5-5-4-3-3-2-2 Increasing weight 20 min AMRAP 15 C2B Pullups 15 HSPU 30 Squats
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
Front Squat every 90 sec -15 min 2×10 w empty bar 3×5 @50% of 1RM 3@65 3@70 3@75 3@80 3@80 21-15-9-15-21 Alt DB Snatches 70/53 12-9-6-9-12 TGU 53/35
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Squat Clean + Push Press + Push Jerk + Split Jerk Heavy Complex over 6 sets 21 Min AMRAP: 20 Sit Up (15 GHD) 15 Box Jump Overs 24/20 10 KBS 70/53 5 Deficit HSPU (45/25 plates)
Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!! Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…