Category: Uncategorized

7/14/14 Strength: Front Squats 5 sets of 4 @ 85% (rest 2-3 min) Wod: 25 burpees 50 one arm kb swings (right) 25 burpees 50

10 am Barbell 11 am

7/11/14 Strength: Back squat 5×3 @ 80% rest 90 sec between sets Wod: 15 min amrap 400 m run 30 wall balls 20 kb push

7/10/14 Strength/Skill: Dead hangs & Hollow holds EMOM x 12 min Even= Dead hangs 6,8, or 10 Odd= ME Hollow hold *if you are still

7/9/14 Strength: press/jerk series 5 sets of: 3 push press + 1 power jerk *work up to a heavy set* Wod: 50 kb swings 1.5/1