4-16-2014

Strength:
7×2 Snatch balance

WOD:
12 minute AMRAP
10 hang power snatch 95/65
8 pull ups

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“Diane”

Strength:
Deadlift

WOD:
“Diane”

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4-14-2014

Strength:
7 sets 3 position clean

WOD:
5 rds
30 seconds wallball 20/14
30 seconds rest
30 seconds power clean 115/75
30 seconds rest
30 seconds sit-ups
30 seconds rest

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4-12-2014

WOD:

40 wallball shots 20/14
20 burpees
40 kb swings 53/35
20 hand release push-ups
40 lunges
20 hang squat cleans 95/65
40 sit-ups
20 squat jumps
Cash out run a lap around trade center circle

4-11-2014

Strength:
Sled pushes

WOD:
3 rds
4 min to complete:
20 kb swings
400 m run
In remaining time complete as many du’s as possible. Score is total du’s.

*rest 2 min between 4 min efforts.

4-10-2014

Strength:
20 min to find 1 rm clean and jerk

WOD:
12 min AMRAP
3 power cleans 135/95
6 shoulder to overhead 135/95
9 toes to bar

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4-9-2013

Strength:
Back Squat
2-3 warmup sets
5@65%
5@75%
5@85%

WOD:
AMRAP 10
7 front squats 135/95
7 pullups

Comp use 155/105 , and c2b pullups