Monthly Archives: May 2012

I hope everyone had a wonderful Memorial Day and honored our fallen heroes in someway. If you did partake in a hero WOD, do not feel that you must stick exactly to today’s percentages. Feel things out and make adjustments … Continue reading →

Sunshine State Prep A. Front Squats; 1 x 3 @75%, 1 x 2 @80%, 2 x 1@85%, 2 x 1 @90%, rest 2-4 min B. Bench Press (Dynamic Effort); 10 x 3 @ 55%, rest 60 sec use bands or … Continue reading →

heavy athletics A. Power Snatch; 1 x 2 @80%, 3 x 1 @85%, rest 2 min B. Snatch High Pull (from low block); 3 x 3 @75%, rest 90 sec C. Drop Snatch; 1 x 3 @65%, 1 x 3 … Continue reading →

heavy athletics A. C&J; 1 x 2+1 @80%, 4 x 1+1 @85%, rest 2-4 min B. RDL; 3 x 3 @100%, rest 2 min C1. Back Squat; 2 x 5 @65%, 3 x 5 @70%, rest 30 sec C2. Box … Continue reading →

Rest Day

heavy athletics A. Power Clean + Power Jerk; 1 x 2+2 @80%, 3 x 2+1 @85%, rest 2-4 min B. Clean High Pull (from low block); 3 x 3 @75%, rest 90 sec C1. Push Press; 4 x 3 @ … Continue reading →

heavy athletics A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min B. Snatch Pulls; 1 x 2 @ 95%, 2 x 2 @100%, rest 1-2 min C. Back Squats; 1 x 5 @65%, 1 … Continue reading →