1. Track Session
3x400m, on the 3 minute – attempt to hold the same pace for all three sets.
2. 4 RFT:
20 Burpees
30 KBS, 70/53
40 Sit ups
50 Squats
Rest Exactly 2 minutes between rounds.
3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…
NO 5AM CLASS TODAY!! 3 RDs 15 Reverse Hypers 10 BB Hang Power Snatch 200m run Deadlift 3×3 @ 75% 3×2 @ 80% 3×1 @ 85% 21-15-9 Power Snatch 115/85 SA OH Walking Lunge 50/35 x2 (42-30-15) Deadlift 115/85 *20min Cap*
3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Gym is open….Thank you Nate!!
Merry Christmas to my Kryptonite Family!!! Monday’s Hours are 8 and 9am only!!