May. 15th

CF FBall- May. 15th WOD

Strength:

Bench Press @85% 1RM (295) @20x1, 5 reps x 3 sets, rest 4min
@250# Completed

Conditioning:

Complete 4 Sets of:
3 Rds for time of:
Front Squat @80% of 1RM (295)- 2 reps- @235#'s
40#'s Ball Slams- 10 reps
10' Legless Rope Climbs- 1 rep- started in seated position
*rest 2mins b/t sets
1. 3m05s
2. 3m08s
3. 3m04s
4. 3m04s

May. 1st

Week 3 / Day 3

A. OHS @22x1, 1 tough rep per min x 10mins- start @135#'s add 5#'s per min
Got up to 180#'s
B1. Alt. DB Power Snatch, 10 fast 10 reps @75#'s x 4 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 tough reps x 4 sets, rest 2min
10 reps x 4 sets