Thursday, 1-16-20
In teams of 3:
Row 6000 meters
Switch every 250 meters
Row as fast as possible
Partner 1 Rows
Partner 2 Planks
Partner 3 Holds Plate Overhead 45/25
SKILLZ
In teams of 3:
Row 6000 meters
Switch every 250 meters
Row as fast as possible
Partner 1 Rows
Partner 2 Planks
Partner 3 Holds Plate Overhead 45/25
SKILLZ
Weigh-ins are today!! Strength/Skill – Snatch: 1-1-1-1-1-1-1-1 7 Rounds for time: 2 Snatches (155/115) 4 HSPU 8 Pull-ups
Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double 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
Strength/ Skill: Deadlifts 4×12 @ 60% of 1RM 2011 Open W.O.D. 11.1 10 min. A.M.R.A.P. 30 D/U’s 15 Power Snatches 75/55
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35
Strength: 4×4 Sumo Deadlift start @60% 1 RM Deadlift and build if comfortable Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the…