Archive for June 11, 2017

June 12

Posted in 2017 on June 11, 2017 by Andy

SKILL: (Pull Up Strength Assesment)
ADV/INT: Find a 1RM Weighted Strict Pull Up
BEG: 1 Max Effort Set of Hollow Rocks

Then:
ADV/ INT: 1 Max Effort Set of Pull Ups
BEG: 1 Max Effort Set of Strict Pull Ups

LIFT: (Strength Test)
Front Squat
10 Min. to Fina a New 1RM

*Rep example: 3,3,3,2,2,1,1,1 or 10 x 1

WOD: (Capacity Test – Fast Glycotic)
“Fran”
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups

*Sub. banded pull ups or ring rows as needed.
**Chose a weight that will push you to be under 7 Min.

June 11

Posted in 2015 on June 11, 2017 by Andy

Skill/Strength:Bench PRess 

Work up to 1RM

Then MAX static hold with 25%
WOD:

Team WOD 

*atlas stones

*prowler 

*barbell carry

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