Don’t forget fundamentals Wednesday evening with Hordos, covering the Snatch and burpee transfer! It will be a great chance to learn and sharpen your tools! Efficiency is key to continuing you success over time!
Wednesday, June 19, 2013
WOD:
6 min AMRAP:
5 Squat Cleans
9 C2B Pull-ups
+
3 min to est heaviest possible power/squat clean. 5 attempt max in 3 minutes. Against a 9 minute running clock.
RX: 135/95
CRX: 185/125
Strength/skill:
Practice:
Kipping/butterfly/muscle ups
Tuesday, June 18, 2013
Happy Birthday Fellas! You know who you are!
WOD:
4 Rounds for Time:
400m Run
27 Burpees
Strength/Skill:
Oly work only!
Full Snatch
Full Cleans
Monday, June 17, 2013
WOD:
70 Double Under Buy In:
3 Rounds:
7 BarBell Lunges (R=1,L=1)
14 Box Jumps (24,20)
21 Wall Balls
70 Double Under Cash Out!
RX: #95/65
(Lunges will be in place, and you must hold the bar in Front Rack position.)
Strength/skill:
5×2 Jerk (Climbing)
Saturday, June 15, 2013
Team:
2 miles
80 Rev Burpees
160 wall balls
800m lunges
160 Push Press
80 Burpees
2 miles
Must be completed in order, and only 1/2 of your team can be working at one time…This will be in relay fashion.
Friday, June 14, 2013
Proceed through the sequence below completing as many reps as possible in 15 minutes of:
40 Double Unders
Snatch, 40 reps
30 Double Unders
Snatch, 30 reps
20 Double Unders
Snatch, 20 reps
10 Double Unders
Snatch, as many reps as possible
RX: 95/65
Comp. RX: 135/85
Thursday, June 13, 2013
Strength:
Establish 1RM
DeadLift
WOD:
“Cindy” 20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
