Thursday, 7/7/11

Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees

Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*

Strength/Skill – EMOTM 8 Minutes 5 Deadlift 3 Weighted Chest to Bar Pull-ups *Do the heaviest weights you can successfully manage on the minute* METCON AMRAP 10 Minutes 10 Front Rack Lunges – 73/115 7 Shoulder to Overhead – 73/115 5 Toes to Bar

Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…

Strength / Skill – Push Jerks 4-4-3-3-2 20min AMRAP 1 – Rope Ascent 10 – Pull-ups 20 – Push-ups 30 – Double Unders

Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…