Category: Uncategorized

9/8/14 Strength: Back squat 50/10 55/10 65/10 75/10 Rest 2-3 min Wod: 7 rds 7 c2b (or 2 Mu’s) 7 push jerks 155/105 7 burpees

10 am team wod 11 am barbell

9/5/14 Strength: front squats 50/10 55/10 60/10 70/10 Wod: 10-9-8-7-6-5-4-3-2-1 OHS 135/95 *complete 30 double unders after each set

9/4/14 Skill: 4 rds Complete 1 min hollow rock hold/back extension “arch” hold alternating every 15 seconds. Rest 90 seconds Wod: 7 min amrap Ascending

9/3/14 Strength: Press complex EMOM x 6 Power clean+ 3 push press +2 jerks Wod: 5 rds 250 m row 10 box jumps 30/24 20

9/2/14 Strength: Back squat 50/10 55/10 60/10 70/10 *rest 2-3 minutes between sets Wod: 50 burpee buy in then: 15-12-9 C2b Hang clusters 115/75