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June 2014

140617 Tuesday

Day 2WOD 140617 warm-up – Coach’s Choice 0:00, 3:00, 6:005 push pressnotes:-use your 5RM from last week for all 3 sets-keep them all presses, refrain from jumping under the bar -rest to 10:00- For time:8 rounds of:6 sdhp – 95/656 ring dips – OR – 3 ring muscle-ups-rest exactly 3:00-4 rounds of:8 sdhp – 95/658

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140616 Monday

Day 1WOD 140616 warm-up – Coach’s Choice 0:00, 3:00, 6:006 hang power cleansnotes:-load to allow 6 consecutive reps-focus on catching in a “ready to squat” position-keep your feet in one spot -rest to 10:00- 3 rounds of:1:00 – 8 front squats as fast as possible @ 50% of your 1RM front squat + max box

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