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

Wed, 04242013

Session 1
A. Snatch Grip PP 4x2
B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following.
C. Clean Pulls 4x2 @110-115%

Session 2
A. "Jackie"
Rest 10 min
B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2
C. GHD Back Ext 3x20 , rest accordingly in between

***Weightlifting Wed. If you can attend; SINGLES ONLY. Work technique as worst case. If something is not recovery, leave it alone.