Category: Uncategorized

11/5/14 Strength: Front squat 75/8 80/6 85/4 90/2 100/1 x2 Wod: 9 min amrap 3…6…9….12… Front squats 145/105 Burpees over the bar T2b

11/4/14 Strength: Snatch HATA find max complex of: High Hang Snatch + 2 OHS Wod: 25 OHS, 135/95 75 Double unders 25 Cal Row 75

11/3/14 Strength: Back squat 75/8 80/6 85/4 90/2 100/1 x2 sets Wod: From Vivendilab and Miranda Oldroyd 10 Rounds for Time and Load 1 Clean

Team wod 10:00 to 11:00 Open gym 10:30 to 12:00 Barbell 11 to 12

10/31/14 Strength: strict press 6×3 HATA Rest 2 min between sets Wod:3. “Halloween” AMRAP 20 of: 31 Box Jumps, 30/24 31 pull-ups 31 KBS, 1.5/1

10/30/14 Strength: dead hang pull-ups 8×3 rest as needed Add wt or band to make each set a maximal set of 3 (that means they