Strength Week of 120514
back squats, strict press, deadlift
3 @ 85%
1 @ 95%
max reps @ 100%
ShedKickers Week of 120514
CFWE SK_
During minutes 0,2,4,6,8 perform max reps of clean & jerk @ 205#
During minutes 1,3,5,7,9 perform 2 rope ascents
SK1_ MONDAY ONLY
5 power cleans – 185/125 in minute 0,2,4,6,8
max wall balls – 20# @ 10′ target in minute 1,3,5,7,9
score = total wall balls
WOD ends if 5 power cleans cannot be completed in the allotted 60 seconds
SK2_ WEDNESDAY ONLY
AMRAP in 7:00 of:
15 calorie row
10 burpee C2 hops
finisher=3:00 to find 1RM squat snatch
score=rounds+reps+snatch weight
SK3_ FRIDAY ONLY
3 rounds for time of:
10 muscle-ups
100 double unders
CFE:
12 rounds, :30 recovery
C2: 1 minute intervals
Run: 200m sprint
