(248) 860-2898

6/18/13

6/18/13
Strength

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60 seconds

Conditioning

2 minutes ME Muscle-Ups or ME Ring Dips

-then-

6 minute AMRAP of:

50 Double-Unders

15 Burpees

-then-

2 minutes ME Muscle-Ups or ME C2B Pull-Ups

6/17/13

6/17/13
Strength

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60 seconds

HI-Bar Back Squat 6X6 @ 70% – rest 2 minutes

Conditioning

1 Mile Run

50 KB Swings 53/35#

25 Burpee Over Box Jumps 24″/20″

*15 minute time cap

SCORING = Total time to complete

the WOD *if you don’t finish under the

time cap every rep you were short will

add 1 second onto your time

6/15/13

6/15/13
Strength

10 minutes to establish a 1RM Clean.

15 minutes to establish a 1RM Deadlift.

Conditioning

“Isabel”

30 Snatches 135/95#

For Time:

6/14/13

6/14/13
Strength

15 minutes to establish a 1RM Split Jerk (racks may be used).

Conditioning

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.

6/13/13

6/13/13
Warm Up

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

Conditioning

“Nancy”

5 Rounds for time:

400m Run

15 Overhead Squats 95/65#

6/12/13

6/12/13
Strength

EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

Conditioning

Run 1 Mile

6/11/13

6/11/13
Strength

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

-Then-

20 minutes to establish a 1RM HBBS.

Conditioning

150 Burpees For time.

6/10/13

6/10/13
Strength

12 minutes to establish a 1RM Push Press

Conditioning

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

6/5/13

6/5/13
Strength

12 minutes to establish a 1RM Power Snatch

12 minutes to establish a 1RM Power Clean & Push Jerk

Conditioning

3 rounds for time of:

5 Muscle-Ups/ Scaled: 15 Ring Dips

20 KB Snatch + OH Lunge 24/16kg (10L/10R)

40 Double-Unders