Deadlift
15-10-5-10-15
Goal is to be unbroken and TnG on each set.
Weights should/could be around 70-75-80-80-75%
Rest as needed between sets.
For Time:
400m Run
25 Weighted sit ups 45/25
200m Run
25 Burpee Box Jump Over 24″/20″
400m Run
25 Burpee Box Jump Over
200m Run
25 Weighted Sit Up
400m Run
*Scale as Needed*
Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share. You can work out at gym next door. Just let them know you are dropping in from Kryptonite. You will have to fill out a waiver over there. Thank you EMOM for 5min 1 Snatch Grip Deadlift +…
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3 Very good explanation of BHN Split Jerk 5 R.F.T. 8 Thrusters 115/95 10 Lateral Burpees
Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*