140902

Competitor
Clean and Jerk
2RM
Then 2 x 1 @ 90%

Deadlift
3RM

For Time:
15-12-9
Bar Muscle-Ups
Hang Snatch (full squat) 115/75#

General
Deadlift
3RM

For Time:
5-10-15-10-5
Burpee Box Jumps
Kettlebell Swings 70/53#


140830

Competitor
Clean and Jerk
Heavy Single

WOD
See below @ 135/95#

General
For Time:
Run 400m
21 Thrusters 95/65#
Run 400m
15 Thrusters
Run 400m
9 Thrusters


140829

Competitor
Snatch
Max – then 2 x 1 @ 90%

Back Squat
2 x 10 @ 90%

“14.4”
14 min AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20/14#
30 Cleans 135/95#
20 Muscle-Ups

General
Front Squat
8, 6, 5, 4, 3, 2

4 Rounds for Time:
25 Wallballs 20/14#
15 Toes to Bar


140828

Clean and Jerk
5 x 2

12 Minute AMRAP:
15 Shoulder to Overhead 95/65#
30 Double Unders


140827

Competitor
Front Squat
3RM (3 second pauses, heavier than last week, final week of this)

Push Press, Power Jerk, Split Jerk
Max for the Complex (can use blocks)

5 Rounds for Time:
Row 10 Calories
20 Kettlebell Swings 70/53#
* Add 10 Calories each round

General
Press
2 x 8

5 Rounds for Time:
Row 10 Calories
20 Kettlebell Swings 53/35#
* Add 10 Calories each round


140826

Competitor
Power Clean
3RM

Snatch Deadlift
3 x 3 @ 110-120%

Every 2 minutes complete:
8 Chest to bar Pull-ups
8 Box Jumps 24/20″
8 Burpees
-Each interval add 1 additional rep. Go until you can no longer complete in the allotted time.

General
Deadlift
3RM

15 minute AMRAP:
1 Burpee
1 Box Jump 24/18″
2 …
2 …
3 …
3 …
Etc


140825

Happy Birthday Vic G!!!!

Competitor
Power Snatch
3RM

Back Squat
10RM

For Time
200 m Run
15 Clean and Jerk 135/95#
200 m Run
15 Muscle-Ups
200 m Run
15 Power Snatch 135/95#
200 m Run
15 Handstand Push-Ups

General
Back Squat
2 x 8

For Time
200 m Run
15 Clean and Jerk 115/75#
200 m Run
20 Toes to Bar
200 m Run
15 Power Snatch 115/75#
200 m Run
20 Push-Ups


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