Wednesday, September 25, 2013


Way to fight Carl!


Level 2

Strength:  Power Clean 1.1.1, 4-5 sets. Rest 10 sec betw reps, Rest 2 min

B x 3 (10min)
B1. 2KB/DB Bent Over Row x 6-8; 30X1, Rest 20 sec
B2. TGU's x 3 Each Arm, smooth, Rest 20 sec
B3. Back Extension 8-10; 2020, Rest 20 sec

C. 5 Sets of 10 unbroken burpees for time

Level 1

Skill: Deadlift x 5 reps; 2020 for 10 minutes

4 x Burpees
8 x Russian KB Swing
12 x Walking Lunge Steps w/kb)
100m Run


Level 2

Alt EMOM: 10 Minutes

A. 10 min alt

1. Press, Push Press, Push Jerk Complex (1-3-5)

2. Strict Pull Ups x 5 ADAP (weighted, deadhang, banded, etc)

B. Alt EMOM: 10 minutes

B1. 10 x Weighted Dips

B2. 16 x Lateral Box Jump + Soft land & Step down (8 each leg)

C. Finisher: 30sec Row Max Cal


Level 1

Pre-Skill Structural: Rope Climb Positioning/Wrap/Rope Pulls x 3 sets

Skill Builder/Strength: Push Press x 8 reps for 10 Minutes

WOD: Full Tabata at each station
DB Push Press
Rowing (for Cal)
Box Step Ups/Jumps/ Step Down (scale height/if they should be jumping)

A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. - Denis Waitley

Post load, time, and completed reps to comments.

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