Friday, 05032013

Session 1
A. Complex
Power Clean / SqT Clean / Front Squat / Jerk
B. Push Press - 2RM
C. Intervals @Z5 x 12 interval

Session 2
A. "FRAN"
Rest 10 min
B. Back Squat - Single for Day
Rest 5 min
C. 55-60% of above , back racks lunges. Alternating. 2 sets of Max Reps. Resting 3x the length of set between.
D. Intervals x 12-15 min :30 on :15 off @ Z3 ish. Sustainability being key. Aerobic and recovery at same time.

***Fran will be a bit "altered" for some. :-)

Sat, 04272013

Session 1:

Cauley Stadium Track, Lowell MA.
Meeting at Gym at 7am

Teams of 2 - Same Gender

A. Skills : Long Jump, Triple Jump, Throw Drills, Throwing
B. Team WOD : Separate SCORES
200m Walking Lunges (135/93)
&
Burpees

^ 1 person walking lunges. 1 doing Burpees. 2 scores. Time to complete 200m Walking Lunge is one score. Total amount of Burpees is another. Bar can be positioned however you want.

C. Team Relayed Suicides
D. STRETCH & MOBILIZE


SESSION 2:

A. 20 Min for Team of 4 to establish

Max 3RM Back Squat
Max Pull-ups (in 3 attempts per person)

^ 1 barbell. 1 pull-up station. 1 set of each plate weights.

B. 10 min Cool Down Row @ Z5

C. Mobility & Recovery