Tuesday, 5-6-14
Strength/Skill – 2 Push Presses + 1 Jerk x 5
3 R.F.T.
30 KB Swings
20 Toes to Bar
10 Barbell Overhead Weighted Lunges (5/leg)
Rx – 1.5/1, 135/95
Advanced – 1.5/1, 115/80
Beginner – 1/1, 95/65
Strength/Skill – 2 Push Presses + 1 Jerk x 5
3 R.F.T.
30 KB Swings
20 Toes to Bar
10 Barbell Overhead Weighted Lunges (5/leg)
Rx – 1.5/1, 135/95
Advanced – 1.5/1, 115/80
Beginner – 1/1, 95/65
CONGRATS TO RALPH D. FOR HITTING HIS FIRST SET OF DOUBLE UNDERS Skill – Hang Squat Snatch WOD – 30 min cap 100 Air Squats 30 Box Jumps (20″) 30 KB Swings (53/35) 30 AbMat Situps 30 Power Cleans (95/65) 30 Wall Balls (20/14) Run 1000m There is nothing better than a fine cut of…
Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m
Front Squats EMOM x12 2 Front Squats @ 70% JJ U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand…
STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 155/105# 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @…
Strength/Skill – Deadlift 5 X 2 5 Rounds 5 Power Snatch 135/95 10 KB Swings 53/35 15 Box Jumps 24/20 100m Sprint Rest 1:1
Join us tomorrow @ 11AM for light refreshments, as we cheer our fellow Kryptoniters doing the first Open Wod of 2014!!! 14.1 OPEN WOD 10 min AMRAP 30 D/Us 15 Snatches 75/55 Warm up: simulated snatch movement and ankle ROM: 10min aerobic increasing intensity; 4min easy, 3min harder, 2min harder, 1min intense. Dynamic mobility for…