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October 11th, 2013

10/11/2013

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COMPETITORS

Strength: (a) Back Squat - 4x6 *Progressive*
               (b) Deadlift - 5x2 *Progressive*

Conditioning:
  • (a) For Time - 12-9-6-3 of: Power Snatches
    (25 Cal row between rounds)
    *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
  • (b) ALT for MR EMOM (10) - Burpees/TTB

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Pause Squat - 4x6 *Progressive*
               (b) BB Lunges - 4x6 *Progressive*

Conditioning/Accessory:
  • (a) AMRAP 15: 25 Sit-ups/15 Wallball/5 Deadlifts
    *RX'd - 355/250# / Scaled - 335/235# or 315/220#*
  • (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


GPP

Strength: Front Squat - 4x6 *Progressive*

Conditioning:
  • (L1) AMRAP 20: 10 Wallball/10 KB Swings/10 Box Jumps
    *RX'd - 106/70# / Scaled - 88/62# or 70/53#
  • (L2) AMRAP 20 - 300m Run/20 Air Squats/10 KB Swings
    *RX'd - 53/35# / Scaled - 44/25# or 35/15#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*
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