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October 31st, 2014

10/31/2014

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COMPETITORS

Strength:
  • (1a) Snatch (2 second pause at knee) - 3x3
  • (2a) Snatch Balance - 3x3

Accessory:
  • (a) AMRAP 12 - 40 Double-unders/20 KB Swings
  • (b) EMOM 8 - 12 Wallball/Max GHD Sit-ups in Remaining Time
    *RX'd - 88, 30#/62, 20# / Scaled - N/A*

Conditioning/Skill:
  • 2 Mile Run
    *RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*


GPP

Strength:
  • (1a) Snatch (2 second pause at knee) - 3x3
  • (2a) Snatch Balance - 3x3

Accessory:
  • For Time -
    (L1) 100 Wallball, then AMRAP in Remaining Time of 20 TTB /10 Deadlifts
    (L2) 75 Wallball, then AMRAP in Remaining Time of 25 Sit-ups/7 Deadlifts
    *RX'd - 20, 225#/14, 155# / Scaled - 14, 135/8, 95#*

Conditioning/Skill:
  • (L1) 2 Mile Run
    (L2) 1.5 Mile Run
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*


G.O.M.A.D.

Strength:
  • (1a) Snatch (2 second pause at knee) - 3x3
  • (2a) Front Squat - 3x3
  • (3a) Banded Deadlift - 3x3

Accessory:
  • N/A
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 1000m Row, then AMRAP in remaining time of: 10 Front Rack Lunges/15 TTB
    20 Wallball/15 TTB/30 KB Swings/15 TTB
    *RX'd - 185, 30, 106#/125, 20, 70# / Scaled - N/A*

ST - *40 Mins*, AC - *N/A*, CO/SK - *20 Mins*
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  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT