Month: June 2013

Wed, 06262013

Lets get it CFF A. Back Squat 5×7 @80% B. EMOM x 14 Odd: 5 HSPU  Even: Pistols (rep range depending on weakness) Right into, EMOM x 14 Odd: HS Walk – :35 of the minute Even: 8-12 T2B C. Individualized Skill Work – assigned 

Tuesday, 06252013

Chase A. SqT Clean + Front Squat x 2 – Complex ; 1RM on complex  B. “Elizabeth” – Power Version 21-15-9 Power Cleans Ring Dips + Rest 5 min  50 Pull-ups  200 Double Unders C. Clean Pulls 3×2 @ 110% D. GHD Sit-ups 4×15

Monday, 06242013

Ready… A. Snatch – Triple – TnG B. for those with under 3 min Fran, do “Heavy Fran” 15-12-9 of 135/93 and C2B.  Those not below 3, regular “Fran” and shoot for below 3 🙂 C. Back Squats 4×9 @75% – across ^ week two of our squat cycle

Friday, 06212013

A heal click away from 300# A. Clean – Heavy Single B. OHS 5×2 @32X1 C. Back Squat – 7×5 @80% D. WOD: 800m Run 25 Box Jumps (40/30) 800m Run 50 KB Swings (70/53) 800m Run 100 Wall Balls (20/14) – to 10′ target