Warm up:
2rd at easy pace
200m Run
15 Walking Lunge
10 Sit Up
20 Min to Complete:
4 x 10 Single Arm Bench (each arm)
4 x 10 half kneeling single arm DB press (each arm)
4 x 8 DB Flys
4 x 12 Up Right Rows
15 min AMRAP
10 DB Deadlift 50/35
10 DB Death March
10 DB Deadlift
10 DB Lunge
20 Hollow Rock
NO AM CLASSES! Strength/Skill: Bench Press 5@50%, 4@60%, 3@70%, 2@80, 1@90% For time: 100 Double unders – then – 5 Rounds of: 10 deadlifts 185/135 10 front squats 185/135 10 Ring Dips – then – 100 Double unders
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting…
Check your inboxes for todays WOD!
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*
15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24