This is Benchmark week.
Warm Up Annie…this is timed.
Strength:
5 min EMOM
5 Front Squats
All sets between 75-85%
9-11 Tribute WOD
11 Box Jumps 30/24
11 Thrusters125/85
11 Burpee C2B Pull Ups
11 Power Cleans 170/120
11 HSPU’s
11 KBS
11 T2B
11 Deadlifts 170/120
11 Push Jerks 110/75
Start each round with 100m weighted run 20/14 or 150m row
End with the run.
For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…
Granite Games WOD Individual 2A – Part 1 (0:00-6:00) 6 Minute 1RM 1-Rep Max Snatch 2B – (6:01-14:00) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double Unders 15 Toes-to-Bar 2A – Part 2 (14:01-20:00) 6 Minute 1RM 1-Rep Max Snatch Masters 40-44 2A – Part 1 (0:00-6:00) 6 Minute 1RM 1-Rep Max…
Strength: Deadlifts Starting @50% Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar
How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…
5 min.A.M.R.A.P. 4 Manmakers 45/25 8 Hang Power Cleans 95/65 Strength/Skill – 15 mins to find 1 RM Front Squat 5 min.A.M.R.A.P. 5 Burpees (plate) 10 Push Presses 95/65
Warm up: 2RD at easy pace 10 Walking Lunges 5 Broad Jumps 5 BB Thruster 8 Min EMOM 6 Burpee Box Jumo Over 24″/20″ For reps- 4min AMRAP 10 Power Snatch 75/55 10 Front Rack Lunges (stationary) rest 4 min 4min AMRAP 10 Thruster 95/65 10 T2B rest 4 min 4min AMRAP 3 Power Clean…