Experienced

Sunday 141123 – Experienced

A. Work up to a heavy 3 rep Deadlift in 15-20 minutes in no more than 6 total work sets. B. 15-12-9 reps for time of: Deadlifts (65% of heaviest 3 RM for the day) Box Jumps (24/20)

Saturday 141122 – Experienced

A Strict Press 3×3 B. Partner WOD (Based on Individual Regionals Event 12.4) For time: 50 Back Squats (135/93) 40 Pull ups 30 Shoulder to Overhead (135/93) 50 Front squats (135/93) 40 Pull ups 30 Shoulder to Overhead (135/93) 50… Read more »

Saturday 141115 – Experienced

A1. Bench Press 4×6-8 reps, increase weight each set A2. Kettlebell or Dumbbell Row, 4×8-10 reps each arm, Rest 30 seconds between arms (Tempo: 3131) B. Alternating Reverse Tabata Toes to Bar Arch Rock 8 minutes in length. First interval:… Read more »