100314

Strength/Skill

1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) Rest 30 sec between sets

Conditioning

3 rounds for time of:

40′ Single KB OH Walking Lunges (left) 32/24kg
20 KB shoulder to overhead (10 ech arm)
40′ Single KB OH Walking Lunges (right) 32/24kg
15 T2B

10/02/14

Front Squat 1 1/4 (full squat then come up a quater of the way, go back inot the hole and come up)

Build to max DBL

Press+2 push press+1 Jerk

work to heavy complex

4 rounds

1 minute unbroken double KB russian swings

1 minute rest

1 minute unbroken double KB front rack hold

1 minute rest

Each drop of the KB’s results in a 3 double KB clean and press penalty which is tacked onto the end of the workout. For example — in round 1 if you drop the KB’s once during the swings and once during the static hold you have accumulated 6 clean and presses. Do NOT complete the clean and presses until you have finished all 4 rounds. Keep a running tally of how many penalty reps you owe and do them all at once.

Men @ 35, 44, or 53

Women @ 18, 26, or 35

10/02/14

Front Squat 1 1/4 (full squat then come up a quater of the way, go back inot the hole and come up)

Build to max DBL

Press+2 push press+1 Jerk

work to heavy complex

WOD:

30 ab mat sit ups

10 squat cleans 155/105#

30 kb swings 53/35#

8 squat cleans

20 ab mat sit ups

6 squat cleans

20 kb swings