140604 – my Bar


THIS is my BAR… there are many like it but this one is MINE…



1) EMOM for 3 sets.  5x UB Hi-Hang Snatch @ 50-60%.  Speed to the bottom.

2) E2MOM for 5 sets.  3x Clean from blocks (@ knee) + 1x Split jerk


E90S alt between 1a & 1b for sets each.

1a)  Split press 5x AHAP

1b) Pendlay Row 5x AHAP but absolutely PERFECT


7min AMRAP

12x Wallball

12x Burpee

12x T2B

12x KBS @ 70/53#

GC Prep

6miles easy

Tomorrow I’ll be discussing intensity levels.  Each run after Wednesday will have a PRE (Perceived Rating of Exertion) ranging from 1, 2, 3, 4a, 4b, &5.  Until then, just run smooth easy and relaxed Wednesday.

CFV Wednesday WOD… TBA


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