STRENGTH a1)Box Squat 4×5 a2)Split Squat 4×5/leg (elevate if applicable, front load) rest ~3min *throw band pull-aparts in during rest WOD 2 Rounds For Time: 20 KB Swings 20 V-Ups 20 Pull-Ups 20 Burpees
Monday June 17, 2013
STRENGTH a1)Behind the Neck Press 3×8-10 a2)Ballistic Pull-Ups 2×5; Strict Kipping Pull-Up 1xmax b)Jerk *go off feel only go to heavy singles if you are hitting positions WOD 8 min: 5 KB Thrusters/side 10 Russian Twist 5 Supine Rows (1s pause) *Optional 800m run to finish
Friday, June 14th, 2013
Strength: a1)Front Squat:5×4 a2)Sled Drag:5x20m WoD: 3Rds 150m Farmer Carry 15 Push-Ups -rest 1min
Thursday, June 13th, 2013
Strength: a1)Dips:3×3-5 -work mechanics a2)Band Face Pulls -3×15-20 WoD: 3Rds 5 Russian Leg Curls 5 Y-Handcuffs 5 Straight Leg Raises
