That’s for Garrett The Gunner!!!!!!!!!!
Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM
WOD STARTS AT 20 MINS PAST THE HOUR
10 R.F.T.
7 -Wal Balls 20/14
7 – O.H. Walking Lunges 45/25 Plate
7 – Box Jumps 24/20
7 – Burpee Pull-Ups
7 – D/U’s
Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB
Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…
REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…
Strength/Skill – 5 x 1 P.J. + 1 Split Jerk For Time 10,20,30 yd shuttle 21 Back squats Rest 1 MIN 10,20,30 yd shuttle 18 Thrusters Rest 1 MIN 10,20,30 yd shuttle 15 Overhead squats Barbell 95/65 One minute rest is so the shuttle can be completed A.F.A.P.