Terrific Tuesday!!! A little OLY work (Weight) 5×1: 1 Hang Snatch+ 1 Snatch (squat) 2 OHS Rest 90secs. Begin first set around 60% of 1 RM Snatch & build to a heavy set for the complex Metcon (Time) 4 RFT: 25 Cal Row 20 Power Snatches 75/55 15 GHD Sit-ups *20:00 CAP LVL1:GHD Sit-up to
Marvelous Monday Back Squat (Weight) 1×10 @60% 1×8 @65% 1×6 @70% 1×6 @75% 1×6. @80% Rest 1-2 minutes *remember no belts Front Squat (Weight) Frontsquat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @75% Rest 1-2 minutes Week 2-Day 3 of the Hatch Cycle. We are going to work without belts for the next few weeks
Come down to Memorial Stadium for Rumbly by the River!
HERO WOD FRIDAY Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
Thursday Strength + Metcon Back Squat (Weight) 1×10 @60% 1×8 @65% 1×8 @70% 1×8 @75% *remember – no belts rest 1-2 minutes Front Squat (Weight) 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% *remember – no belts Metcon (Time) 7 RFT: 15 Calorie Row 5 Ring Muscle-ups LVL 1: 10 MU Transition w/dip LVL 2:
