Fri. 9/20/13
10min EMOM Clean and Jerk Add wt at your discretion post heaviest load Max Start Wt (135/103) Max increase per round 15lb increments If you fail an attempt drop 10 lbs and stay at that wt for the duration. Form and mechanics are the priority. 3 rounds for time 10 Back Squats 5 BR PP […]
Th. 9/19/13
5 rounds For Load 2 Snatch High Pulls 1 Hang Power Snatch 1 Power Snatch 2 OHS Rest 1-5min b/t rounds Add wt each round Start at 50% of 1Rm Snatch 1 sec hold in landing position and finish position for snatch 3 sec hold in bottom position for OHS. ————————————- Time Permitting 500m Row […]
Wed. 9/18/13
SWod Deadlifts 5×5 ——————– Wod Option 1 5 Rounds 3 MU sub (3 chins & 3 dips)x3 both with 20# chain for mSx 6 DL (275/185) 9 HSPU – 1 AB mat ok for woman ———————————————————– Wod Option 2 4 Rounds 10 DB PP (55/40) 10 Cal Row 10 KB GTO (32/24) 10 per leg […]
Tues. 9/17/13
Jerks 5×2 —————————————- Front Squats 5×3 w/ 3 sec hold in the bottom —————————————————- “Grace” 30 Clean & Jerks (135/95)
