5-9-2014
Strength: Muscle ups 3×4-8 We will work low ring progressions if you have not gotten your muscle up yet. WOD: 10-9-8-7-6-5-4-3-2-1 Split jerk 115/75 H.R. Push-up
Read moreStrength: 3 position clean 3@70% 3@75% WOD Death by power clean 135/95
Read moreStrength: Deadlift 3×5@75% 3@85% 1@95% WOD: Partner wod 6 min AMRAP 10 deadlift 95/65 5 thruster 95/65 Rest 1 min 5 min AMRAP 5 power snatch 95/65 10 sit-ups Rest 1 min 4 min AMRAP Burpee box over24/20 Competition: 135/85 And t2b instead of...
Read moreStrength: 7 minutes to find a max in the following complex: 2 cleans + 2 Front squats + 2 shoulder to overhead WOD: With a partner complete the following in 11 minutes: 800m Run 63 KB swings 53/35 comp 70/53 36 pull ups Then 30 ground to overhead...
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