Monday, September 23, 2013
Friday, September 20, 2013 at 09:10AM 
WEEK OVERVIEW:
Mon- Squats/Vertical Pull/Conditioning
Tues- Vertical Push (Push Press)/Hip Extension (DB Romanian Deads)/Conditioning
Wed- Conditioning
Thurs- Vertical Pull (Weighted Pull-up)/1 Leg Step-ups/Conditioning
Fri- Deadlifts/Horizontal Push (Push-ups)/Conditioning
Sat- Conditioning
WOD for Monday:
1a.) 4X 2-3 Back Squats- objective is to work up to a heavy set (last 2 sets should be heavy)- objective is to add 5 lbs to each of your worksets from last week.
-Rest 1:00 minute-
1b.) 4X 6-8 DB Bent over Rows (each arm; resting 30 seconds between arms)
Rest 2:00 minutes-
2.) 10 minute AMRAP:
5 Power Cleans (135/95lbs)- aim for touch and go
20 Double-unders*
6 Unbroken Front Squats
20 Double-unders
7 Burpee Lateral Jumps
*Scaling for double-unders- the rep range may vary anywhere from 5-15 reps. This will be an opportunity for many of you to work on unbroken sets, reps under fatigue. You want to scale the reps to be able to move through these consistently.
Post weight and rounds to comments.
Reader Comments (7)
1a) 155#x3 - 185#x3 - 205#x3 - 220#x3 - 235#x2 PR! (big jump)
1b) 40#x6
2) 3 rounds + 5 PC + 12 DU -- Rx
Pretty good morning for me :D
1a) 125x3- 145x3-155x3-165x3(PR)
1b) 30#x8
2) 3 rounds + 2 DU
Today was not a good clean/DU day, but it still rocked. Also congrats Danielle!!
1a) 140#x3, 170#x3, 190#x3, 210#x3
1b) 50#x8
2) 3 rounds + 1FS, 95#
BS: 225 x3 - 245 x3 - 255 x3 - 275 x2
DB Row: 65# x 8
WOD: 3 rounds plus 10 DUs, RX
Great lifting workout today.
1a. 145 (3) - 175 (3) - 195 (2) - 210 (1)
1b. 45# x 8
WOD: 3 rds plus 20 DUs @ 105#
good to be back after two weeks...
BS: 115 (3) - 165 (3) - 185 (3) 205 (3)
DB Row: 35 (8) - 35 (8) - 35 (8) - 25 (8)
WOD: 2 rounds plus 5 Power Cleans
155x3, 185x3, 225x3, 245x2, 255x2
WOD: 3 rounds + 1 burpee, rx