Monday, 14 September 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

Skill Work:
Snatch Balance - 95% x 1 x 3
Snatch - 80% x 3 x 3

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups

Post weights and time to comments.

Tuesday, 5 April 2009

Strength:
Bench Press - Set a new 1 Rep Max!
(Use bands if you have them)

Skill Work:
Split Jerk - No more than 85% of 1RM

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs

Post weight and time to comments.