Category: Uncategorized

5/9/14 Strength: Snatch Snatch from hip 6 x 2 Wod: 21-15-9-6-3 HSPU Front squats 135/95 Bar facing burpees

5/8/14 Strength: Dead hangs & Ring push ups 40 sec on/20 sec off for 12 min (6 rds of each alternating movements) Wod: 10 min

5/7/14 Strength: Front squat 60/5 70/3 75/3 80/3 85/2 x 2 sets Wod: 5 Rounds 400 m Run 10 Deadlifts 225/155 50 Double unders *dress

5/6/14 Strength: Clean & Jerk 1 clean + 1 front squat + 1 jerk 5 sets h.a.t.a Wod: 3 min amrap 10 thrusters 95/65 10

5/5/14 Strength: Back squat 60/5 70/4 80/4 85/3 x 2 sets Wod: 12 min amrap 20 kb swings 1.5/1 20 kb push press (10 each