Pool Party :
Aug 3rd @3pm
Jamie and Chris
C. Moriches
Please let us know if you can make it.
BYOB
Single Leg Romanian Deadlift
4×8 (each Leg)
*8 min to complete*
For Time:
50/35 AAB Cal (65/50 Cal Row)
… Directly into:
100-80-60-40-20 – D/U 2:1
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 AAB Cal (65/50 Cal Row)
*27 min Cap*
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 @…
Snatches 1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch 15 Min to work up to a heavy Complex 7 x 2-minute rounds of: 22/17 Calorie Row Max reps Push Jerks 205/145 in remaining time No rest between sets
Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups
6 am and 7 o’clock classes cancelled. 9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*
WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…
Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!! Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…