Fri 1/11/13
SP Snatch work – you will need to approximate 70% of your 1 rep. max snatch wt for an EMOM wod Sprint work *Time Permitting*
Th 1/10/13
Compare To 2/29/12 Da Bear Broke Down and Runnin’ (135/100) 200m Run 10 PC -can combine DL & HPC 10 FS – can NOT combine squat clean and front squat 10 STO- 1st STO can be a thruster 10 BS 10 BRSTO – 1st STO can be a thruster 200 8’s 200 6’s 200 4’s […]
Wed 1/9/13
3, 7min AMRAPS AMRAP 1 10 Pull Ups 7 Dutty Box Jumps (34″/24″) 5min rest AMRAP 2 10 Snatch Dead Lifts (135/105) 7 Burpees 5min rest AMRAP 3 10 Cal Row 7 KBS (32/24)
Tues 1/8/13
Dead Lifts 10-8-6-4-3-3-3 70th Run 21 DB Snatch Per Side 21 Dead Lifts (215/155) 21 WBS (20/14@9) 200m Run 15’s 70th Run 9’s 200m Run