Wednesday 8-5-15
Snatch, from the mid hang
65%x2, 75%x2, 80%x3
3-6-9-12-15-18-21
Wall Ball 20/14
Pull Up
Each Round begins with 200m Run
*20 min Cap*
Snatch, from the mid hang
65%x2, 75%x2, 80%x3
3-6-9-12-15-18-21
Wall Ball 20/14
Pull Up
Each Round begins with 200m Run
*20 min Cap*
TODAY IS KRYPTONITES 600th Workout!!!!!!!! DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!! 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat 5 Rounds 15 Sumo Deadlift High-Pull – 95/65 15 Overhead Squats – 95/65 *20 Minute Cut-off*
“Collin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia,…
Warm up: 3 RDs 10 Banded squats 10 Lunges 10 BB strict Press 12 min to complete: Back Squats 7×3 @ 87.5% rest 4 min 10 min EMOM 2 strict press + 3 push press start @ 60% 1 RM strict press and build 5 min AMRAP 20 KBS 753/35 15 Jumping Squats
9AM TODAY!!! Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean Work up to a Heavy Complex 27-21-15-9 reps for time: Toes to Bar Overhead Squats (95/65)
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Every 1:30 for 6 sets (9 min) 3 Front Squats @ 60-80% 1RM 3 RFT: 35…