19/08/16

Strength

Front Squat
3-3-3-3-3

WOD

“Grace”
For time:
30- Clean & Jerks #95 #135

Or

“Double Grace”
For time:
60- Clean & Jerks #95 #135


19/08/15

Strength

10 min E2MOM
0:00 min- 10 Floor press
2:00 min- 8 Floor Press
4:00 min- 6 Floor Press
6:00 min- 4 Floor Press
8:00 min- 2- Floor Press

-Increase weight each set to finish AHAP

Skill

Toes-to-bar
- 3 x Max unbroken sets
Rest 1 min after each set

WOD

12 min Amrap
12- Barbell wipers #95 #135
12- Pull-ups
12- Push-ups (hand release)

19/08/13

Strength

1-Power-Snatch + 1 Overhead Squat
-complete 7 sets, start light and build up
weight in a 12 min window

WOD

For time:
400 m Run
300 m Row

Then, 10-8-6-4-2 rep:
Deadlifts @ 60% of 1 RM
HSPU

400 m Run
300 m Row

19/08/12

Strength

10 min EMOM
2-Squat-Cleans
-Start light & build up to finish Heavy

Core

6 min Plank Hold (accumulate)

WOD

21-15-9
Burpee-Box-Jumps 20/24”
Push-Press #65 #95