Saturday, 8-15-14
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
No PM Classes. 6,7 & 9 AM Classes only Strength/Skill – Snatch Grip Deadlifts 3 RM 5 RFT 15 Toes to bar 10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin) 10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!) 10 Hang…
6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″
PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER
Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*
Srength/Skill: 12 min to find your 1RM Snatch balance. 5 rounds for time 50 D/U’s 15 OH squats (95/65#) 20 weighted sit-ups 35/25
Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target