Monday, 4-8-13
A. Hang squat clean and jerk; build to a 3rm (without dropping the bar)
B. TnG deadlift 225/165 – 7 reps on the min for 7 min
+
3 rounds for time:
25 kbs 1.5 / 1.0
25 hspu
A. Hang squat clean and jerk; build to a 3rm (without dropping the bar)
B. TnG deadlift 225/165 – 7 reps on the min for 7 min
+
3 rounds for time:
25 kbs 1.5 / 1.0
25 hspu
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*
Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”
WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th â– Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…