Tuesday, 2-12-12

We will start judging the Open Wod at 6PM, please come and support your fellow Kryptoniters!! Strength: Thrusters 5X5 @ 65-75% Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. Scaled: Jumping Pull Ups 45/35

Strength: 8min EMOM 3 Deadlifts @ 70%   Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups

Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups

“Bradshaw” 10 RFT: 3 HSPU 2:1 6 Deadlift 225/155 12 Pull-Ups (20 banded, 20 Ring Row) 24 D/U 3:1 *35 min Cap*

Strength: 21 Min EMOM 1- 3 Back Squats @ 70-80% 1RM 2 -18/12 Cal Row 3 – 15 T2B 10 Min EMOM 3 Push Press + 2 Push Jerk *start at 50% of push press and build* Extra Credit For time: 50 Box Jump Overs 30″/24″ *5 Min Cap*

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