100m ball carry, 30 wb, 50m ball carry, 10 pwr cln 155, 50 dbl undr

100m bal carry, 30 wallball, 50m ball carry, 10 power clean 155, 50 double under

*10/5/13, CFRV, 1100 - 3:03
* Wendler Back Squats 5-3-1

5-4-3-2-1 Snatch 155, 100m run with sandbag

5 Snatch 155#

100m Sandbag Carry 80#

4 Snatch

100m Sandbag Carry

3 Snatch

100m Sandbag Carry

2 Snatch

100m Sandbag Carry

1 Snatch

  

**10/5/13, CFRV, 1800 - 7:39

*wendler back squats

** 100m bal carry, 30 wallball, 50m ball carry, 10 power clean 155, 50 double under

EMOM every other 3 snatch 4 oh lunge

Every other minture for 18 minutes

3 Snatch
4 Overhead Walking Lunge

*10/2/13, CFRV, 0900 -
3x95, 3x115, 3x135
went good, 135 challenging
*wendler deads

Deadlift 5-3-1 (Wendler)

10/02/13, CFRV, 0600

Warm-up: 5@185, 5@225, 5@255
Work:
Round 1: 5x325, 3x370, 1x415
Round 2: 5x325, 3x370, mx415
Round 3: 5x325, 3x370, mx415

AMRAP in 10: Push Jerk, DU's, SDHP

As Many Rounds as Possible in 10 Minutes of:
10 Push Jerk 135/85
20 Double Unders
10 Sumo High Pull with a KB 70/35

***10/02/13, CFRV, 1000 - 6+4
wendler, christine, otm

02/11/09 - 3 + 7 pj's