Tuesday, 10-11-11

5AM Tuesday and Thursday classes will start next week! Strength/Skill – EMOTM 8 Minutes 1 Clean 2 Jerk 5 Chest to Bar Pull-ups 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Back Squat 135/95 One Arm Alternating Dumbbell Snatch – 35/55

Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!

Friends and Family Partner WOD 3 R.F.T. Row 1000m 50 Walking Lunges 50 Push Presses 95/65 Kryptoniters, 55/35 Family and Friends

6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″

Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press

Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max   3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25