Wed. 8/28/13
Split Jerk 3-3-2-2-1-1 ————————- Front Squats Build To A Heavy Set of 5 ————————— 10 min of Nate 2 MU 4 HSPU 8 KBS (32/24) Modifications are at the Coach’s Discretion ————————- Alternate wod 10 min AMRAP 6 Strict Chin Ups 8 Strict DB SP 12 KBS (24/20)
Tues 8/27/13
5 Rounds (115/88) 1 snatch 2 power snatch 3 OHS 4 BR Lunges 5 BR Thrusters 6 Snatch Grip Deadlift 7 Hang Power Snatch 8 Mix Grip Pull Ups – 4 per side 9 Cal row 10 DU
Mon. 8/26/13
SP 4×12 PP 3-3-2-2 •Rx buy in 100 DU 250m Row •Sx buy in 1/2-(50DU&125m Row) •DU substitution buy in 25 Burpees & 50 singles no row 3 rounds 12 WBS (20/14) 10 SDHP (90/68) 8 BJ over box (24/20)
Fri. 9/23/13
4×12 Skull Crusher ———————- 5 Rounds 10 Renegade Rows 8 DB RDL’s 6 DB Hang Clean 4 DB STO’s I-Run