8-6-2012
Warm Up: Run 400 Meters
PVC Drills
Strength: This week we are going to establish a 1 Rep Max (1RM) for the following lifts: Clean and Jerk, Snatch, Squat, Shoulder, Press, and Deadlift. Monday the assigned lift will be Clean and Jerk, Tuesday will be Snatch. On Wednesday, the WOD will be to find a 1RM for Squat, Shoulder Press, and Deadlift. Thursday and Friday will be make up days to
find any 1RM that you missed. I encourage everybody to establish a 1RM in each of these lifts and to record them either in a notebook or on the board at the front of the gym.
Strength: 15 Minutes to establish a 1 Rep Max (1RM) on Clean and Jerk
WOD:3 rounds for time of:
5 KB Snatches Left Arm (55/35)
5 KB OH Walking Lunges Left Arm (55/35)
5 KB Snatches Right Arm (55/35)
5 KB OH Walking Lunges Left Arm (55/35)
10 Weighted Sit Ups (55/35)
Run 200m
Group Times:6,7,8,9 AM Noon and 4,5,6 PM
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