Saturday, 11-17-12
In teams of 2 complete the following
3 RFT
400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped)
1000m Row (while partner holds a barbell 225/185)
40 Over & Unders
In teams of 2 complete the following
3 RFT
400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped)
1000m Row (while partner holds a barbell 225/185)
40 Over & Unders
Closed today. I am so thankful to count all of you among my closest friends. Thank you coaches for making Kryptonite a great place to train. xo
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Snatch Pull 5-5-3-2-1 EMOM for 6Min 5 Snatch Balance Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. 15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90% 15 min to work up to 90%…
Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats
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…