Th. 9/26/13
Front Squats 5×5 – Build to heavy ————————————- Clean Grip Lift Offs 4×3 ———————————- Clean Pulls 3-2-2-1-1-1 ——————————– 7min EMOM 3 Power Cean 2 Front Squats 1 Split Jerk Max Start Wt. (155/118) Max per round increase 15lbs ———————————- Fartlek Run – out 3 to cleary back in door 3. Use 2nd driveway entrance going […]
Wed. 9/25/13
Snatch @ 85% 1Rm 2-2-2-2 ——————————– Snatch Complex 2 Snatch Hi Pulls 1 Hang Power Snatch from Mid-Thigh Hang – (Recv. Position 2-4″) 1 Hang Power Snatch from Low Hang – (Recv. Position 4-6″) 1 Snatch Build to Moderately Heavy Hold each catch for a 2 count ————————————– 3 – 3min AMRAP’s 3min AMRAP 30 […]
Tues 9/24/13
3 Rounds NFT 1 Rope Climb 20′ 5per Pistols 15 SLDL 20per Flutter Kicks ———————– 21-15-12-6 SDHP Box Jumps HSPU 5 Burpees after each round Rx (105/80) (30/24) (Parallettes/stack 2-25’s+Mat) Mx (90/70) (24/20) (Stack 2-45’s+Mat/1-45+Mat) Sx (75/58) (24/20) (No Mat/Ab Mat) Customary Movement Standards Apply ——————————————- Optional Wod – Time Permitting Tabata Row
Mon. 9/23/13
Wod Option 1 7 Rounds 5 Clean & Jerk 10 T2B 15 DU sub 5 Burpees & 40 singles 200m Row Rx (155/118) Mx (140/108) Sx (125/95) ————————————– Wod Option 2 Main Site 9/23/13 50 OHS 45# 100 AB Mat Sit Ups 25 OHS 115# 50 T2B 10 OHS 185# 20 GHD Sit Ups