“Week 4 of 8…”

What A Way To Start The Week!!!

Wall Ball Shots… Bench Presses… And Nobody Died!!!

Alright…

“Week 4 of 8…”

A Day Late… I Know… But I Had To Give All The Mom’s & Alexa Their Due Props!!!

Week 4 Of The Current Strength Cycle Is Upon Us…

Remember… This Cycle Was/Is Laid Out As:

This Cycle Will Last 8 Weeks…

***Practice Week… 5 Weeks Of “Training”… A Rest Week… Then A Re-Test Week…***

You’ll See Some Olympic Lifting Complexes…

You’ll See Some More Snatch Presses…

You’ll See 4 Rounds Of “Nancy”…

You’ll See DeadLifts @ 75% & 65% Of Your 1 Rep Max…

Got A Few WODs Planned For Friday…

And… The Saturday Sweat Sesh Is Back!!!

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ALRIGHT… HERE WE GO!!!

Strength… 

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex of:

1 Power Clean + 1 Hang Power Clean + 1 “Shoulder To OverHead”

MetCon…

***Gymnastic Movement… ADV: Bar Muscle Ups… Rx’d: Ring Dips… Sx’d: Chest To Bar Pull Ups… MOD: Coaches Choice…***

***BarBell… Elite: M-225lbs/F-155lbs… L1: M-185lbs/F-115lbs… L2: M-155lbs/F-105lbs… L3: M-135lbs/F-95lbs… L4: M-115lbs/F-85lbs… L5: M-95lbs/F-65lbs…***

15 Min TIME CAP!!!

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For Time:

12 “GymNastys”

Pump Run

21 DeadLfits

Pump Run

9 “GymNastys”

Pump Run

15 Hang Power Cleans

Pump Run

6 GymNastys”

Pump Run

9 “Shoulder To OverHeads”… TIME!!!

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3…2…1…GO!!!

Mando

5.13.2019 WOD & Scores…