Wednesday, 7-6-16

Strength: Pause back squats: 3 sec pause at the bottom 6X4 @ 60% – 70% of 1RM Back Squat   5 RFT: 30 D/U 10 Burpee Broad Jumps 5 Back Squats 135/95 100m Farmers Carry 45/30

Strength: 21 Min EMOM 1- 3 Back Squats @ 70-80% 1RM 2 -18/12 Cal Row 3 – 15 T2B 10 Min EMOM 3 Push Press + 2 Push Jerk *start at 50% of push press and build* Extra Credit For time: 50 Box Jump Overs 30″/24″ *5 Min Cap*

Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS

Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*

We will start judging the Open Wod at 6PM, please come and support your fellow Kryptoniters!! Strength: Thrusters 5X5 @ 65-75% Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. Scaled: Jumping Pull Ups 45/35

Today 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. “12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX…