Tuesday, November 16th 2010
Warm -up: 2 rounds of CFK
5 minutes of Burgerner
Strength:
5-5-5-5-5 Push Jerk
85% of one rep max
W.O.D.
5 rounds for time:
20 Burpees
30 Wall Balls
40 Double Unders
Warm -up: 2 rounds of CFK
5 minutes of Burgerner
Strength:
5-5-5-5-5 Push Jerk
85% of one rep max
W.O.D.
5 rounds for time:
20 Burpees
30 Wall Balls
40 Double Unders
Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees
Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2 2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65
This past weekend Krypto members Katie B., Ryan M., Matt P., Jessie D., and Phil A. competed in “The Summer Classic” in Philadelphia Pa. This was Katie’s second competition and Phil. Jessie, Matt and Ryans first. They were all AWESOME and they found out what is hard to explain…..how much fun it was to get…
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
TabataSit UpsKB North South Plank 4 Rds 20/15 AAB20 DB Snatches 70/5020 Ring Dips
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs