Fri 09SEP14

AM – Row easy long

Row 4k @easy aer
– every 1k get 1 sec faster

PM – Bend (GM/RDL) + second pull mehcanics + SB + LP

A. Emom 10 min – Snatch balance x 2 (build)
B. Good morning; 4-6 x 4; rest 2 min (EASY
C. Off blocks, bar at just above knee – Hang snatch – moderate single (work on extension)
+
for time:
30 wall balls
20 pc&j- 135#
10 MU

SCORES
A. built to 195
B. 105
C. 255
+
4:37

Wed 03SEP14

AM
A. FS @20X1; 5,5,5,5,5; rest 3-4 min (75%)
B1. Segmented snatch DL; 2,2,2,2,2; rest 30 sec (80-85% – 3 pauses – inch, knee, mid hang)
B2. Snatch pull; 1,1,1,1,1; rest 3 min (with straps, tough)
C. 3 sets – Russian twists; 12 per side; rest 60 sec

PM
AD 30 sec @90%
rest walk 30 sec
x 24
– consistent RPM’s per set

SCORE
A. 260- linear
B1/B2. 215- linear

Tue 02SEP14

AM

5 sets @85%:
AD 30 cals
5 burpees
100m run
5 box jump step down
30 sec ring FLR
rest walk 2 min

PM

A. SJ behind the neck; 3,3,2,2; rest 2-3 min (3s@75%, 2s@80%)
+
CF Naptown Bracket Buster ’14 Qualifier Workout 1
WOD: 10 minute AMRAP
Female/Female
5 Burpees
50 Thrusters (45#)
Male/Male: load bar to 65#
5 Burpees
50 Thrusters (65#)
Female/Female
10 Burpees
40 Shoulder to Overhead (65#)
Male/Male: load bar to 95#
10 Burpees
40 Shoulder to Overhead (95#)
Female/Female
15 Burpees
30 Back Squats (95#)
Male/Male: load bar to 135#
15 Burpees
30 Back Squats (135#)

Barbell may not touch the ground until set is complete.
If barbell is dropped, the pair must begin that set of weight again at 0.
Teams must use only one barbell.
Barbell should be a standard men’s 45lb, 28.5mm

SCORE
8:03