Saturday, 1-7-16
“Sean”
Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squat 75/45
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Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run
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Friday, 4/29/11
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Wednesday, 2-4-15
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Strength: Every 90 sec for 8 sets perform: 5 C&J @ 70% + 5 Push Ups Deadlift 7 X 1 Going for Max Effort 12 Min AMRAP 6 Power Snatches 115/75 12 K2E
Saturday, 1/22/11
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WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…
Tuesday 11-17-15
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Strength: Back Squat 1×8 @60% 1×8 @65% 1×8 @70% 1×8 @75% WOD: 1-10 10-1 Push Press 155/105 T2B * Begin Every Round with 5 Goblet Squats 70/53* * Scale As Needed *