Warm up:
2RD at easy pace
5 DB high pull to press
5 DB strict press
5 Push Up
10Reverse lunges
10 Good Mornings
6 Min EMOM
5 Strict Press @ 60-80% 1RM
30 Min EMOM
Min 1- 15 KBS 53/35
Min 2- 15 Wall Ball 20/14
Min 3- 12 T2B
Min 4- 12 Push Press 95/65
Min 5- 25 Bar Hops
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
Warm up 3Rds 15 Reverse Hypers 10 BB Good Morings 10 BB Deadlifts 10 Squats 15 min to complete 7×5 Deadlift not a max set of 5 5 RFT 20 Deadlift 115/85 15 OHS 115/85 10 Thruster 115/85 *18 min Cap*
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 our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…