Wednesday, 7/6/11

Skill – Double Unders W.O.D. – Alternating Tabata Push Press 75/45 Front Squat 75/45 Morning classes 6am 7am 8am 9am 10am Evening hours 3pm 4pm 5pm 6pm

Strength: Front Squat reps/Back Squat reps, do this at %’s of your front squat 65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5   Reps 12-10-8-6-4-2 Deadlift 225/185 Bar Muscle Up 200m run after each set

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

9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*

Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)

Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique