Saturday, 6-14-14

Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees

25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..

Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…

Strength/Skill – Hang Power Snatch 65% x 2 x 3 70% x 3 75% x 2 x 3 5 – T.G.U’s 53/35 10 – D.B. Squat Cleans 15 – Power Snatches 115/75 20 – Toes through rings 25 – Box Jumps 24/20 300m – Run 25 – Box Jumps 24/20 20 – Toes through rings…

Today is weigh-ins for the start of “The 30 Day Paleo Challenge” 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Hang Clean Pull 3-3-3-3 85% of 1RM of Power Clean With a Partner……. Run 800 Meters Deadlift Pyramid – 275/185 Run 800 Weighted Push-ups Pyramid – 25/15 Run 400 Meters…