Wednesday, 11-1-17

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Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*

Monday, 10-30-17

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Strength/ Skill: Snatch Balance + 2 OHS x 6 Build to heavy Complex Snatch Grip Deadlift- 5×3 Increase weight each set. Start @ 90% 1RM Snatch 4 Min AMRAP – 12 KBS 70/53 8 HSPU 4 Power Clean 75/55 *rest 2 min * 4 Min AMRAP – 12 Power Clean 75/55 8 KBS 70/53 4 […]