Tuesday, 3-3-15
Happy Birthday Alexander!!!
Death by Sit Ups
5 1st min
10 2nd min
15 3rd min…..
5 RFT
5 Power Cleans 135/95
10 Push Ups
15 Jerks 135/95
20 Pull Ups
rest 1 min
Happy Birthday Alexander!!!
Death by Sit Ups
5 1st min
10 2nd min
15 3rd min…..
5 RFT
5 Power Cleans 135/95
10 Push Ups
15 Jerks 135/95
20 Pull Ups
rest 1 min
Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps
Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max 14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP
9 min E3MOM Back Squat 3×10 @ 55,60,65% of 1RM 5 RFT: 10 DB Burpee 50/35 20 DB Lunge Steps 50/35 30 Medball Twists 20/14 *22 min Cap*