Wednesday, 12-18-19
20 Min to complete:
3×8 Bench Press/ Superset w Decline Push Ups to failure
3×10 French Press/ Superset w 25 Bench Dips
3×10 DB Press/ Superset w 10 DB Flyes
5 RFT
20 Pistols
15 T2B
10 KBS 70/53
20 Min to complete:
3×8 Bench Press/ Superset w Decline Push Ups to failure
3×10 French Press/ Superset w 25 Bench Dips
3×10 DB Press/ Superset w 10 DB Flyes
5 RFT
20 Pistols
15 T2B
10 KBS 70/53
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! For time: 2000m row 100 Air Squats 1500m row 50 Pull Up 1000m row 25 HSPU
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
Strength/Skill: 10 min 1 Power Snatch 1 Snatch Push Press 1 OHS 1 Snatch Balance 4 RFT 10 Hang Cleans 135/95 10 Shoulder to Overhead 135/95 200m run
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents…
REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…