September 18, 2013

Th. 9/19/13

5 rounds For Load 2 Snatch High Pulls 1 Hang Power Snatch 1 Power […]
September 18, 2013

Wed. 9/18/13

SWod Deadlifts 5×5 ——————– Wod Option 1 5 Rounds 3 MU sub (3 chins […]
September 16, 2013

Tues. 9/17/13

Jerks 5×2 —————————————- Front Squats 5×3 w/ 3 sec hold in the bottom —————————————————- […]
September 16, 2013

Mon. 9/16/13

Snatch = Squat Snatch Wod Option 1 Snatch 1-1-1-1-1-1-1 ————————– For Time 1-2-3-4-5-4-3-2-1 Snatch […]
September 13, 2013

Fri. 9/13/13

Back Squat 5×3 @ 2311 Tempo 4 Rounds 5 close grip -strict- DH chins […]
September 11, 2013

Th. 9/12/13

SLDL 3×8 ———– DL 6-4-2-2-2 ————— Buy In: 30 Burpees 3 Rounds 10 deficit […]
September 11, 2013

Wed. 9/11/13

OHS 4×12 ———– 25-20-15-10 WBS (25/15)slam ball Rx or (20/14)dynamax ball Sx Row for […]
September 10, 2013

Tues 9/10/13

Squat Clean and Jerk 5×2:1 @ 80-85% 1Rm Clean ———————- SDHP 4×10 ———————- 7 […]
September 8, 2013

Mon. 9/9/13

SP 4×12 – strict ———————————— Back Rack Push Press 5×3 – strict ————————————– Front […]
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