1/26/15

7 minutes to a 1 rep max strict press

Then…

7 minutes to a 1 rep max push press

Then…

7 minutes to a 1 rep max push jerk

Then…

For time
1 mile assault bike
Rest 1:1
1 mile assault bike

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1/25/16

image

Work to a 1 RM Front Squat
Percentages and rep sets are on the board

Then…

Amrap “unknown”

20 alt db/kb box step ups
20 db/kb hang power clean and jerk
**You will be told when you have completed the WOD

1/15/16

E30x12
Clean complex @ 80% of your power clean
Power clean
Front squat
Hang clean
*cannot squat clean

Then…

AMRAP 11
Elevator up by 3
3 left arm snatch 53/35
3 right arm snatch 53/35
3 thrusters 53/35
6 left arm snatch
6 right arm snatch
6 thrusters
Etc…