5/21/12

LIFT:

3RM Back Squat.

WOD:

3 rounds for total reps of:

90 sec. ME Power Cleans (135/95)
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Fun Friday!!!!!

5/17/12

LIFT:

15 Minutes to Establish a 1RM 2-Position Snatch

WOD:

3 rounds for time of:

50 Lateral Jumps over loaded barbell
20 DB or KB OH Walking Lunges, Right Arm
10 Alternating DB or KB Snatches
20 DB or KB OH Walking Lunges, Left Arm

*Use heaviest weight possible

5/16/12

LIFT:

15 minutes to establish a 1RM Hang Squat Snatch

WOD:

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps (30″/26″)
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps (30″/26″)

5/15/12

LIFT:

1X20 Back Squat (5% guideline)

WOD:

#1:  4X3 Strict Pullups + ME Kipping Pull-ups without dropping off the bar – rest 60 sec.

#2:  4X400m Sprint – rest 60 sec.

These are all out efforts. Pacing is not acceptable.

5/13/12

LIFT:

12 minutes to establish a 1rm Heaving Snatch Balance

*Note the dip and feet

WOD:

3 rounds for time:

400m Run
20 Burpees
20 AV KBS (1.5/1 pood)

Make up a/the WOD you missed this week.

5/11/12

20 min AMRAP:

Run 400m
12 Hang Squat Cleans (135/95)
12 Burpees

5/10/12

Three rounds for time of:
Run 800 meters
Rest 2 minutes

5/9/12

LIFT:

4X5 Heavy Tempo Deadlifts – rest 60 seconds.

Tempo = 3 counts to knees, explode past knees driving hips to bar, 3 counts to floor. Legs loaded NOT back. Vertical shin.

WOD:

4 rounds for time of:

3 Power Cleans (185/120)
14 Shoulder Touches (alternating) – A starting wall walk is allowed, but athletes must be completely vertical against the wall.  Sub is pike position from a box.
21 Wall Balls (20/14)

*20 minute time cap

Let me Google that for you:

Shoulder Touches