6/19/14 Skill/strength: 8 rounds (90 secs) Double unders/Dead hangs 25 double unders then ME dead hangs Rest 1 min after each round Wod: 10-9-8-7-6-5-4-3-2-1 T2B
Category: Uncategorized
Barbell 5:30
Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk –
Am 5,6,9,11 Pm 330,4,5,6
6/18/14 Strength: Strict press 5×3 (increase wt each set) Wod: DT 5 RFT (12 min cap) Deadlift, 12 reps 155/105 Hang power clean, 9 reps
Am 5,6,9,11 Pm 330,4,5,6
6/17/14 Strength: 3 HPC + 1 power jerk 4 sets HATA Wod: 4 min amrap 10 push press 115/75 10 pull ups Rest 2 min
Am 5,6,9,11 Pm 330,4,5,6
6/16/14 Strength: Front Squats 3×7 @ 70% Wod: 21-15-9-6-3 Kb swings 1.5/1 Goblet squats *complete 15 burpees after each rd
Team wod&barbell
10 am team wod 11 am barbell
FBO Fitness 