Wod 5/7/12

 Amazing job this weekend everyone i am so proud !!!!!!


BUT NOW ITS TIME TO GET READY FOR 2013 and for us to get to CARSON!!!!!!!!!!!


From now on EVERYONE (yes even you Chris) needs to post their scores, lifts and times on the blog.


I need to be able to better track everyone's progress and make sure our programming is accomplishing what it is supposed to. I also need you to post your weights used so i can see where everyone is and who needs more strength work etc etc


This is the start of something really cool and its going to take a lot of hard work and dedication. I need you ll to stay on the program as close as possible. I will be tooling things this week and some days people may or may not have specific things to work on depending on where we are lacking.


I will try and post as clearly and early as possible and i will also post as many videos as i can for new movements.


We are going to be making a big strength push to "GET OUR WEIGHT UP" so i need everyone to stay as close to my prescribed weights as possible.



O-Lift

Block (or hang) Clean (@knee) - 70% x 3 x 2, 75% x 3 x 3
Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
Snatch High-Pull - 75% (of snatch) x 5 x 4
Back Squat - 80% x 5 x 5

Wod  #1 "Diane" 225/155

Skill Work 
 
Pull Up Work(Everyone spend 15 minutes working on your butterfly)
if you have butterfly complete 3 max unbroken sets rest 2 minutes in between each set(score is number of reps)
if you dont have butterfly complete this with your regular kip after you practice the butterfly