THURSDAY, 4-6-17
STRENGTH:
DEADLIFT 7X1
15 MINUTE AMRAP:
5 POWER CLEANS
7 RING PUSH UPS
9 WALL BALLS
STRENGTH:
DEADLIFT 7X1
15 MINUTE AMRAP:
5 POWER CLEANS
7 RING PUSH UPS
9 WALL BALLS
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
Strength: Back Squat- Done AFAP 10@ 45% 10@ 50% 8@ 55% 8@ 60% rest as needed between sets 15 Min AMRAP – 6 Left Arm DB Push Press 45/30 15 Wall Ball 20/14 25′ plank walk 6 Right Arm DB Push Press 15 Wall Ball 25′ Plank Walk
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
Christmas Party Dec. 15th. $20.00 pp “Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Squats *If you cannot complete the reps inside of the min, do the wod as an E2MOM*
Skill – Pistols W.O.D. – 6 Sets 5 Front Squats (Heavy) Rest 10 Secs. 20 Pull-ups Rest 2 mins Increase weight of front squat each set….. …..Just in case… 3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
Join us tomorrow @ 11AM for light refreshments, as we cheer our fellow Kryptoniters doing the first Open Wod of 2014!!! 14.1 OPEN WOD 10 min AMRAP 30 D/Us 15 Snatches 75/55 Warm up: simulated snatch movement and ankle ROM: 10min aerobic increasing intensity; 4min easy, 3min harder, 2min harder, 1min intense. Dynamic mobility for…