7/22/14 Strength: Hang Power Snatch 1 rep every 60 seconds x 10 @ 70% Wod: 20 min amrap 400 m run 20 pull-ups 20 box
Author: lumpy6488
Am 5,6,9,11 Pm 330,4,5,6
7/21/14 Strength: Front Squats 7×3 @ 90% (rest 2-3 min between sets) Wod: Test Your Metal Individual Wod 1 8 min amrap: 9 Front squats
Team wod
Team wod 10 am Barbell 11
Am 5,6,9,11 Pm 330,4,5,6
7/18/14 Strength: Back Squat 5×4 @ 85% (rest 2 min) Wod: 400 m run 40 deadlifts 135/95 400 m run 30 hang power cleans 400
5:30 barbell
Block snatch pull + snatch (mid-thigh) – 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Block clean pull + clean (mid-thigh) – 70%
Am 5,6,9,11 Pm 330,4,5,6
7/17/14 Strength: Dead hangs/Ring Dips 30 sec on/30 sec off 5 rounds each (rotate movements) Wod: 15 min amrap 10 T2B 5 Thrusters 155/105 20
FBO Fitness 