June 7th, 2014

WOD

1. Randy :

75 Power Snatches, 75 lbs

2. Work up to a heavy Hang Power Snatch

1. 4 mins 31 secs

2. 125 lbs.

June 6th, 2014

WOD

1. Work up to 1 RM Split Jerk

4. DE Squat – Back squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets

3. 3 x 10 strict pull-ups with weight

4. 3 x 10 reps of Glute Ham Raises

1. 225 lbs.

2. 175#s/55% plus red bands

3. 26#s x 9, 6, 4

4. 9, 6, 4"

June 3rd, 2014

WOD

1. Work up to 1RM Front Squat

2. DE Upper – Push Jerk 12 x 2 at 50-60% + bands (red) with 1 minute rest between sets

3.  Work up to 1 RM weighted Pull-up

4. Rings Dips, kipping max reps x 3. Rest as needed between sets

5. 3 x 5 of Good mornings

1. 285 x 1

2. 105 x 12 x 2 (50% plus red bands)

3. 90 lbs.

4. 20, 14, 11

5. 3 x 5 x 145#s

June 1st, 2014

WOD

1. 12 rounds of:

6 Chest to bar Pull-ups - Unbroken

6 OHS with 95 Lbs. Unbroken

(in under a minute)

1. 4 rounds UB

rested 2 minutes

4 rounds UB

rested 3 minutes

2 rounds UB

rested 1 minute

2 more rounds UB

May 31st, 2014

“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)

Time - 17:37