Thursday 7.17.14

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A. Squat 4rm Compare to your 8rm here ---- or your 6rm here  Based off  of your percentages to aim for on your 4rm today If you have a 8rm, shoot for 107% or more of your 8rm for your 4rm If you have a 6rm, this number will be a little more accurate, shoot for 105% or more of your 6rm Click the links above to see if you have a previously set number for any of these. B. "Helen" 3 Rounds Run 400m 21 Kettlebell Swings *American 55/35 12 Pull Ups  

Wednesday 7.16.14

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A) 3 - 5 Rounds 10yd Cocky Walks 10yd High Skips 10yd Low Skips 10yd High Knees   B) 3 - 5 Rounds 1 Min Leg Cradle + Twist (Open/Closed Side) 30 sec IT-Band Slow Twisting Kick 30 sec Side Pillar + Hip Tap (Rt/Lt)   C) 3 - 5 Rounds Snatch Complex Pause at Hang, Power Snatch from Hang + Overhead Squat Pause below knee, pause at hang, Power Snatch from hang + Overhead Squat Pause in Start, Pause Below Knee + Pause at hang + Power Snatch from hang + Overhead Squat 30 sec Scap Pull Ups 30 sec Child's Pose Straight Arm 30 sec Child's Pose Moose Antler