6/10/13 Monday

Fitness

A1. Deadlift @ 20×1; 6-8 reps x 4 sets,
Rest 60 seconds

A2. Dumbbell Bench Press @20×1; 6-8 reps x 4 sets,
Rest 60 seconds

A3. Jump Rope Technique x 45-60 seconds,
Rest 60 seconds

+

B. 
For time:

1000 Meter Row

50 Kettlebell Swings

 

Performance

A1. 
Power Clean Cluster; 1.1.1
x 6 sets, Rest 20 seconds

A2. High but repeatable Box Jumps; 10 reps x 6 sets, 
Rest 2 minutes

+

For time:

1000-Meter Row

50 Kettlebell Swings

(Post total time and weight of kettlebell used.)

 

2014 offSeason -Competition Programming

We will discontinue posting these wods on our page but will have them up at the gym