Wednesday November 20, 2013

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×10

20 Minute Progression
Choice

MidLine
3×30 Sec
Back Ext
Knees to Elbows
Russian Twist

Advertisements

Tuesday November 19, 2013

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×20
Snatch 5×5

WOD – “Larry”
Lucky Seven’s
7×1 OverHead Squats
7×1 Front Squats
7×1 Back Squats
*Advanced lifter may start with a 40kg Bar
add weight each time the bar is lifted.

Midline
Sit Ups 1×100