Saturday - September 5, 2015

A. Power Clean – every :60 x 2 tng reps x 12 min starting at 70% ascending.                     * Ended at 77kg/170lbs


B. Strict Press – every :90 x 10 x 2-3 reps. Starting approx 65-70%
Ended at 48kg/106lbs


C. 650m Row x 4; rest 3:30 between
2:31, 2:30, 2:32, 2:37


D. 20 Min AMRAP -  Partner WOD with Tori
35 Strict Pull Ups
30 Burpee Med Ball Throw Over Box
400m Med Ball Run
40 Strict Ring Dips (muscle up into each set)
ROUNDS: 9 Reps shy from 4 full rounds

Wednesday - August 26, 2015

A. Back Squat 5×2 @ 80%; Rest 2 min 
97kg/213lbs



B. Strict Press 8×3 @ 60-65% of 1RM. Every :90 or so. Think speed 
Currebt 1RM = 52kg/114lbs

65% - 34kg/75lbs


C. Bike 40 min 
20 min of :30 on hard :30 on easy 
10 min constant at 70-80% ish 
10 min @ 50% recovery 


D. Assistance work 
40 Muscle Snatch from low shin- bar only – should be slow
3×20 Band Scap Squeezes