Fri. 10/4/13
3 Rounds Cleary Run/70th/400 – out 2 In 2 1 20′ Rope Climb – sub (8 chins/4 chins) 10 Thrusters 10 Snatch – Any Way 10 Clean & Jerk 1 SB Island Run 36# – out 3 In 3 Rx (115/88) Mx (100/75) Sx (90/63)
Th. 10/3/13
Clean Complex-5 Sets 2 Hang Clean 1 Clean Unbroken ——————– Push Jerks 3×2 2 count pause in receiving position 2 count pause over head. ———————————- (CT PJ) Constant Tension Push Jerks 3×2 Return bar to chest as you’re standing to lock out ——————————————— 3 Rounds 10 WBS (20/14) 10 Pull Ups 10 Pledge Push Ups […]
Wed. 10/2/13
BR SP 5×5 ————– DL 5×5 ————- 5 Rounds 15 min Cap 5 Hang Power Snatch 5 OHS 15 Cal. Row Buy Out: 30 KBS Rx-(115/88) & (32/24) Mx-(100/75) & (24/20) Sx-(85/63) & (20/16)
Tues 10/1/13
Roxanne warm up. ———————– 7min. EMOM 2 Clean & Jerk 2 Push Press 2 Hang Squat Clean (135/103) ———————- Flower Squats Rx (135/103) Mx (120/93) Sx (100/73)
