Category: Uncategorized

10/21/14 Strength: Hang snatch 5 sets of 1 hang snatch+ 1 hip snatch H.A.T.A. Wod: 15 min Amrap 9 hang power snatches 95/65 12 box

10/20/14 Strength: Back squat 50/10 65/8 75/6 85/4 *yes they are lighter than last week. Stick to the percentages and don’t go heavier* Wod: 5

Open 10:30 to 12:00 Weightlifting 11:00 to 12:00

10/17/14 Strength: front squat 70/8 75/6 80/4 85/4 95/1 x2 Wod: 5 rds 20 cal row 15 ohs 95/65

10/16/14 Strength/skill: Tabata HSPU 4 rds Rest 1 min 4 rds Rest 1 min 4 rds Use band or empty bar and complete 4×15 of

10/15/14 Strength: Split jerk 8 min to find 2 rep max Then EMOM x 5 perform 3 reps at 80 % of above. Wod: AMRAP