Posts from September 2014

Strength: Dynamic effort: Snatch Lat Pull + High Pull + Hang Power Snatch 1+1+1 x 8 @[…]

Strength: 5 sets of 4/8 (FS/BS) @ 80% of 1RM FS   Strength & Conditioning WOD: 2[…]

Rest Day   ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of[…]

 TEAM WOD: for TIME In teams of 3: 20 min Max Effort Handstand hold AMRAP  OHS 95/65#[…]

STRENGTH: Front Squat x4x3 @ 60% of 1RM   STRENGTH & CONDITIONING WOD: 6 Rounds 8 Deadlifts[…]

OLY LIFT FOCUS: for QUALITY Push Jerk Practice (from rack) Clean and Jerk (heavy singles) x1x5  […]

STRENGTH: 5 sets of 4/8 (FS/BS) @ 94% of day 1   STRENGTH & CONDITIONING WOD: 3[…]