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Tuesday, Sept. 6, 2011

A. Back Squat Cluster 1.1.1.1.1 x 4 sets @ 20×0;  Rest 4 (start at 80% of 1 RM and move up if you feel it)

B. Hang Squat Clean @ 80% effort 3×3; Rest 90 b/t

C. Bulgarian Split Squat (Weighted if applicable) X 4 @ 3020; 6-8 reps per leg ; rest 2 min

 

3 Rounds for Time:

15 Ring Push ups

15 Toes 2 Bar (sub med ball sit ups)

15 Burpees

Scap work

 

Mike W. 8:07 RX

Travis 7:55 RX

Reno 8:07 RX

Laura M. 7:57

Cindy 8:29 RX

Nick

Javier 9:16

Amy

Galo 8:23 RX

Aaaron 8:15 RX

Elements WOD

Row 500 m 21 kb swings

Row 500 15 kb swings

Row 500 9 kb swings

Caitlyn  8:06

Ryan 8:02

Ashley 8:10

 

 

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