Monday, 102813

We are testing this week

A. Snatch - 1RM

B. Strict Press - 1RM 
C. 30 Muscle Ups For Time
D. 
:30 on @85%
:30 on @50%
x 14 min on AD

Thursday, 10032013

am:
:30 on @90
:30 on @60
x18 on AD
+
Back Squat 6RM for the day

pm:
A. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between
B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min
C. DB SA Row 4 x 8-10; resting :45 between

Those competing at CF Earned on Saturday. . . 
Today, follow the GameDay WOD;

A. General Warmup
B. 3 rds, resting 1 min between rounds
40 Double Unders
15 Wall Balls
10 Box Jumps (30/24) step down
200m Run
C. Jerk - Practice the Jerk, work Technique; nothing to crazy here
+
some cool down work, t2B, light cleans etc 

Monday, 09162013

Nothing is keeping Lindsey from her 2nd Regionals appearance goal; not even her wedding day!

A. Complex: 4 TnG Squat Cleans + 2 Front Squats - build to max on this in 15 min
B. 
Buy In: 10 Muscle Ups
then, 
4 rds
10 Front Rack Lunges (155/108)
10 C2B Pullups
into, 
50 Cal AD

Sunday, 04142013

Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)

***25 Min Cap

Rest 15 min

B. Jerk Ladder
Men: 205-215-225-235-245-255-265-275 etc
Female: 123-133-143-153-163-173-183...


Session 2:
A. Strength Focus - (weakness #1)
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead

Rest 3 min

AMRAP 2
Sqt Clean Thrusters - KB's (53/35)

C. AD / Row - Intervals
^whichever hits weaknesses more

***For A, Strength Focus
Chase - Front Squat
Jordan - Deadlift / Clean Pulls
Brandon - Squat
Justin - Squat
Lynn - Deadlift
Kellie - Deadlift
Danielle - Deadlift
Lindsey - Deadlift