Author: lumpy6488

1/6/15 Strength: Snatch complex Snatch pull + hang power snatch + hang snatch 2+1+1 for 4 sets. Wod: 21 hang power snatches 115/75 21 box

1/5/15 Strength: Back squat: set every 90 sec 60/6 70/5 80/4 85/3 x 3sets Wod: 5 rds 1 min ME thrusters 100/70 1 min ME

1/2/15 Strength: Front squat 90 sec between sets 60/5 70/3 80/2 90/1 75/5 85/3 95/1 Wod: 12 min amrap 50 wall balls 20/14 40 HR

12/30/14 Strength: 3-2-1 complex Complete 5 sets of: 3 clean deadlifts 2 hang power cleans 1 shoulder to overhead Wod: 10 min amrap 15 kb

12/29/14 Strength: Back squat 60/5 70/4 80/3 90/2 75/4 85/3 Rest 60 sec between sets Wod: 1000 m row 30 push-ups 30 sdhp 75/55 30

10 team wod 10:30 open gym 11 barbell club