072114 July 20, 2014/0 Comments/in Capacity Training /by wintersmom-Front squat: 4×2 @ 90% -Split jerk: 3×2 @ 90% -Close grip bench: 4×10 w/ medium weight (Don’t bring hands in closer than shoulder width) -Dips: 4×10 WOD: 5 RFT 200m run 15 hang power cleans 115/85# 10 front rack lunges 115/85#
072114 July 20, 2014/0 Comments/in News, WOD /by wintersmom-Front squat: 4×2 @ 90% -Split jerk: 3×2 @ 90% WOD: 5 rounds for time 200m run 15 hang power cleans 95/65# 10 front rack lunges 95/65#
Sunday Funday July 20, 2014/0 Comments/in WOD /by wintersmomMax distance sled drag x 60 sec 1 min rest Max shoulder to overhead 95/65# × 60 sec 1min rest Max pistols x 60sec Rest 1min Max dbl unders x 60 sec Rest 1 min X 3 rounds