Thursday, 9-6-18

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Power Snatch: 1-1-1-1-1-1-1-1 EMOM – 20 Minutes: 2 Power Snatch 10 Double-unders There is no prescribed loading for the power snatches. In fact, athletes should feel free to increase weight as they choose along the way. That being…

WE ARE GOING TO RUN OUTSIDE. PLEASE BRING APPROPRIATE ATTIRE. W.O.D: 21-18-15-12-9-6-3 800 m Run Front Squat (95/65) (85/55), Ring Dips/Ring Push-Ups/Game Style Push-up 800m Run.

Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups

NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.

Strength/Skill – 10 mins. to find your 1 RM for the following complex – 1 Deadlift – 1 Clean (Hang or Power) – 1 Front Squat. This was a WOD this past weekend that Matt, Dillon, Lorissa, Lucy, Kevin, Ann, Mark and Diana did. The following eight competitiors: Your strength/skill – is where you were…

For time: 50 Kettlebell Swings 53#(35#) 50 Ab mat sit ups 40 DB push press 40#(25#) 40 SDHP 53#(35#) 30 Box jumps 24″(20″) 30 Walking lunges 20 Strict pull ups 20 Pistols Every 2min on the min 1 Man Maker