Th. 4/10/14
OTM for 12min 15 KBS (32/24) 1st min. 12 WBS (20/14) 2nd min. 10 Burpees 3rd min. (Cont. this pattern for 12min) 5-10min transition AMRAP 10min Cap 20-15-10-5 Thrusters (115/88) T2B (1 completed cycle = 100 reps) 5-10min Transition 8min of Cindy
Wed. 4/9/14
BB Bench 6×5 Dips 4×10 (strict) SLDL 4×10 Wt’d Step Ups 4×8 per side (DB’s or KB’s) Rev Grip BB Row 4×10 DB Row 4×8 per side Upright Row 4×10
Tues. 4/8/14
Hang Snatch High Pull 5×3 —————————– OHS 4×10 ——————- 5 Rounds 2 MU (sub 4 Chins (40# chain/20# chain) = Sx)) 3 Hang Power Snatch (115/88) 4 Power Snatch “…..” 5per BR BStep Lunges”…..” 6 BR Thrusters”…..”
Mon. April 7, 2014
Jerk 5×2 (1 Push 1 Split) (split at coaches discretion) Front Squat 5×5 DT 5 Rounds (155/118) 12 Deadlifts 9 Hang Power Clean 6 Push Jerks
