COMPETITOR

10.2.14 THURSDAY REST DAY

10.1.14 WEDNEDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: Snatch Complex (complex= 1 High Hang Squat Snatch, 1 Low Hang Squat Snatch, 1... Read More

9.30.14 TUESDAY warm up– 2x500m Row Olympic: 3×5 Power Clean Strength: 3×8 Deadlift 3×8 Goodmornings 3×8 OH Walking Lunge Metcon: Explode WOD

9.29.14 MONDAY warm up– 2x400m Run Olympic: 5×3 Push Jerk Strength: 5×5 Front Squat 3×8 Standing DB Shoulder Press 3×8 Dips Metcon: Explode WOD Skill:... Read More

9.26.14 FRIDAY warm up– 2x500m Row Strength: 3×12 Deadlift 3×12 Landmine Rotations 3×12 Pull Ups Metcon: Explode WOD use…185/125 for Power Cleans

9.25.14 THURSDAY REST DAY

9.24.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 2 Jerks Strength: 3×12 Ring Dips 3×12 Tricep Ext 3×8 Back Squat Metcon: Explode... Read More

9.23.14 TUESDAY warm up– 2x400m Run Olympic: 6×2 High Hang Cleans Strength: 3x50m Reverse Sled Pull 3×12 Dball Shouldering 3×12 Pull Ups Metcon: Explode WOD

9.22.14 MONDAY warm up– 2×100 Double Unders Olympic: 6min EMOM of: Snatch Complex (complex= 1 High Hang Power, 1 Low Hang Power, 1 Squat) Strength:... Read More

9.19.14 FRIDAY warm up– 10x100m Row Strength: 5×5 Deadlift 5×5 Hang Clean 3×12 Landmine Rotations Metcon: Explode WOD