Saturday 20151114

Strength

[Dynamic Efforts]

Strict Press 8 x 3 @ 60%

3 x 5 Power Cleans – Heavy
3 Full Squat Clean Every minute on the minute for 5 min @ 50%

3 x 30 Supermans

Capacity

5 Rounds or 15 Minutes, which ever comes first

5 Strict Press @ 135
30 Double Unders
10 Pull-ups
30 Double Unders

**Practice rest timing on this WOD.

*Competitor: As prescribed
*Established: 135 Push Press/4x single unders
*Recruit: 95 strict press/2x single unders/pull-up progressions

Post results to comments.

Friday 20151113

Strength

[Dynamic Efforts]

Box Squat 8 x 2 @ 60%
Deadlift 8 x 1 @ 60%

3 x 5 Power (Light) Snatch
3 Full Snatch every minute on the minute  for 5 min @ 50%

3×50 Situps

Interval

4x400m run or row 1:2 work to rest

*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed  

Post results to comments