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13.06.12 Wednesday


13.06.12 Wednesday


Coaches Rant: 
I am off to Ireland for a couple of days. Help the other coaches out, they are going to be stretched thin the remainder of this week into next. The only class that is greatly affected by this will be the 9am. Next week it will drop down to MWF only! RX+ Program followers you are going to have to step up your game and make sure you are diligent with your work! I will be checking the site daily to make sure you are fulfilling your commitments! Good luck, if you need to get ahold of me email or facebook !
Front squat WBF x 3r x 10s (weight by feel) RX+ 75% (1rm FS)
Clean pull WBF x 3 x 2 – RX+ 90% (of clean)

10 min Amrap
5 Med ball clean wallballs 20/14
5 Hang Snatch 105/68
5 alternating Pistols (per leg)

RX+ (to be performed Quickly after end of WOD)
Clean deadlift – 100% (of clean 3sec pause top of knee) x 3

3 Responses

  1. Cody Dieckman

    Strength RX+
    Front squat WBF x 3r x 10s
    135 x 1
    155 x 1
    185 x 1
    205 x 3
    225 x 2

    Calves and shins became very tight so skipped last two sets to complete high pull and stretch for WOD.

    Clean pull WBF x 3 x 2 – 135 x 2

    WOD –
    5 x 5 ( Assisted Pistols)

    165 x 3

  2. Bob

    Front Squats done at 170

    Clean pulls done at 170

    3 rounds snatch at 95 scaled pistols

    Clean Deadlifts done at 185

  3. Erik

    Front squat – 170
    Clean pulls – 170

    3 rnds + 13 reps (modified pistols)

    Clean dead lift – 225