Category: Uncategorized

8/21/14 Skill: 10 min on the bar/rings *this is an extended warm up/skill work. Work your pull-ups/chest to bar/bar muscle ups/ring muscle ups and there

8/20/14 Strength: split jerk 3×2 2×2 2×1 *increase wt each round* Wod: 3 RFT 15 OHS 135/95 30 ab mats 45 kb swings 1.5/1

8/19/14 Strength: Clean/jerk EMOM x 8 1 PC + 1 HPC + 1 power jerk Wod: 8 min amrap 200 m Run 8 clusters 135/95

8/18/14 Strength: Front Squat 20 min to find 1 RM *the next several weeks will be based off of your 1 RM BS and FS.

8/15/14 Strength: Hip snatch (power position) 1 x 5 1 x 4 1 x 3 3 x 2 Wod: 16 min amrap 8 kb thrusters

8/14/14 Strength: Ring rows/pistols 4 rds each 30 sec on/30 sec off 100 double unders for time *or 3 min of DU practice Wod: Diane