Thursday, 12-28-17

Strength/Skill -Overhead Squat 3-3-3-3-3 For time: 75 hang squat snatch 45/35

Strength/Skill – 5×5 Strict Press @ 75% *Climb to 5RM in 5 sets if strict press 1rm is not known. WOD 3 Rounds: 10 Man Makers 10 Lateral Bar Hops 10 Mountain Climbers (2 Count)

Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…

How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…

Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!! Strength/Skill – Pistols 10-10-10 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Cindy’s evil twin sister… “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…

Strength: 30 min to complete: 4×10 Front DB Raises, each arm 4×10 Reverse Flys 5x 12 Banded hamstring curls 5×15 Reverse hypers w/band (if you do it with a band do 10 banded then 5 without band immedately after) 5×10 Arnold Press 18.0 21-15-9 DB Snatch 50/35 Burpee Over DB *10 min cap*