Monday, 7-1-13

Strength: Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% EMOM for 5 sets 4 reps at 75% of 1 RM   AMRAP 12: 10 Power Snatches 95/65 10 Wallballs 20/14 Begin Each Round with 40′ Bear Crawl

METCON 21-15-9 Deadlift – 315/205 Box Jumps – 24/20 21-15-9 Squat Clean – 135/95 Ring Dips

Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate

Strength Skill – Power Snatch + Hang Power Snatch x 6 In Teams of Two 200 Calorie Row – one athlete must be holding the bottom of a squat while other athlete works 150 Burpees – one athlete must be holding a plank position while other athlete works 100 Shoulder to Overhead (75/55) – partner…

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…

3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.