Monday, September 22, 2014

Tuesday's WOD

Strength: dynamic effort Sumo Deadlift (NOT High Pull)

MetCon: 5 rounds for time of:
- 10 strict Handstand Pushups
- 20 GHD Sit-ups

Sunday, September 21, 2014

Monday's WOD

Strength: dynamic effort Push Press

MetCon: heavy Fran
21-15-9 reps for time of:
- 155# Thrusters
- Chest-to-bar Pull-ups

Friday, September 19, 2014

"Two roads diverged in a wood, and I—I took the one less traveled by, And that has made all the difference." – Robert Frost
Awesome week, athletes! SO MANY SNATCH PRs!! Time to get back into the power lifting cycle, so be ready to start PR-ing on the other lifts! See you guys on the blacktop!!

Thursday, September 18, 2014

"Strive not to be a success, but rather to be of value."  – Albert Einstein

Friday's WOD

Strength: ME Snatch

MetCon: 6 RFT
- 3 MUs (or 4 C2B or 8 PLUP)
- 6 95/65# OHS
- 9 24/20” box jump