Monday, September 23, 2013

Power

15:00 to find 1 RM Floor Press

Accessory:
1a) 2x12 Tate Press
1b) 2x20 Rear Delt Raise

WOD
"Grace"
For Time:
30 Clean & Jerks (135/95)

*7:00 Time Cap
**Compare to 4-23-13

Post WOD
100 Banded Tricep Press Downs

Fe Gamers:
1) 12x2 Box Squat at 55% of 1RM + 25% Band Resistance
2) 8x1 Sumo Deadlift at 40% of 1 RM + 30% Band Resistance
Accessories: 1a) 2x12 weighted back extensions with 2 sec pause at top
1b) 2x8 Banded KB Swings
WOD: "Grace"
Post WOD: 100 Banded Hamstrings