Category: Uncategorized

9/30/14 Strength: EMOM x 8 Power clean + HPC + Hang clean Wod: 40 wall balls 10 c2b 30 wall balls 20 c2b 20 wall

9/29/14 Strength: Back Squat 60/8 70/8 75/6 80/6 85/6 Wod: Tabata Kb swings 1.5/1- for 8 rds Rest 1 min Front squats 45/35 Rest 1

10 am team wod 11 am barbell

9/26/14 Strength: Front squats 55/10 60/10 65/10 Wod: 800 m run 20 clean/jerk 135/85 400 m run 10 clean/jerk 165/105 200 m run 5 clean/jerk

9/25/14 Strength: Dead Hang pull-ups 5 rds of 20 sec ME 40 sec rest *spend 10 min upside down. Try and advance past whatever level

9/24/14 Strength: push press + split jerk 4 sets of 4 PP + 2 split jerk Rest 2 min Wod: 9 min 30 kb swings