Wed. 8/21/13
Front Squat 5×5 – 3 sec hold in the bottom position explode to top Wt should build from light to moderate ——————————————— PP 5-4-3-2-2 Strict Form focus on mechanics of the dip and drive ———————————————– EMOM for 6 min @ (155/118) 1 Squat Clean 1 Hang Power Clean 1 Split Jerk ———————————————— EMOM for 6 […]
Tues 8/20/13
3-5-7-9-7-5-3 Clusters (135/105) Chins Dips Cleans-AnyWay- (135/105) 150m Row
Mon. 8/19/13
SP 4×12 ———– PP 3×5 ———– Back Squat 1 x 5 @ 60-65-70-75-80% 1Rm —————— 25-20-15-10 WBS (20/14) KBS (24/20) Box Jump 20″ – open and in control
Sat. 8/17/13
On A Continuous Clock- Wod Cap 10min to the Hour 70th Run 25 Side Straddle Hops ———————— 4 Rounds 7 Air Squats 5 Burpees 3 Strict Push Ups ———————– Cleary Run ———————- 4 Rounds 5 Power Snatch (115/88) 5 Hang Power Clean ” ” 5 STO ” ” 10 Butterfly Sit Ups ————————— 70th Run