Thursday, 2-23-12

No 5am class tomorrow. We will be closed Sunday. 20 RFT 2 Ring M/U (7 Pull Up or 10 RR) 4 HSPU 2:1 6 Deadlifts 155/105 *26 min Cap* Skill Work – Muscle Ups, HSPU/Walk Things that could be coming up in the next few Open Wods.

This past weekend Krypto members Katie B., Ryan M., Matt P., Jessie D., and Phil A. competed in “The Summer Classic” in Philadelphia Pa. This was Katie’s second competition and Phil. Jessie, Matt and Ryans first. They were all AWESOME and they found out what is hard to explain…..how much fun it was to get…

WOD- 10 Rounds for time of: 40 Yd, Farmer’s Carry 53/35 30 KBS 53/35 20 Air Squats   Strength- Build to a heavy complex Clean grip deadlift + Power Clean + Hang Squat Clean  

Strength-Thrusters – 3-3-3-3 W.O.D. – 3 R.F.T. 200 m Plate Carry 20 Box Jumps 24″ 20 KB Swings 1.5/1.0 20 Thrusters 45/35 40 D.U.’s

7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch   For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball

Partner WOD With a partner complete: (only one athlete works at a time) AMRAP in 18 mins 10 HSPU (scale box or dumbbell PP) 20 Pull ups 30 Standing lunges (total) 40 Sit-ups 50 Mountain climbers (total) 40 Squats 30 O.H.Squats (45#/33#) 20 Burpees 10 Toes 2 bar