03.19.2014

WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]

02.05.2014

WARM-UP: *Shoulder PRE-hab work *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 PSn (Power Snatch) 3 OHS (Overhead Squat) STRENGTH: 10:00 to hit a heavy 3-position Power Snatch High Hang, Hang, Low Hang WOD: AMRAP in 7:00 A1.) 150m Row (pace) A2.) 2 for 1 Wall Ball A3.) Superman […]