1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Weights/Movements for the RX Division of the Franniversary

October 22, 2014

These are the RX weight standards for the Franniversary.  All movements will be done for reps – so to do well, viagra you will have to do a lot.  Work will be split up anyway you choose – if you have a weakness, hospital your partner can save your bacon.  More info to come…

Thruster 95/65

Pullups – any style as long as full extension at bottom and chin over bar is reached

Clean and Jerk 135/83

Doubleunders

Hand Release Pushups

Deadlift 225/155

Handstand Pushups

Snatch 135/83

Wallball Shots 20/14

Scaled Division movements are coming later this week!!!

The newest addition to ACKLEY CIRCLE!!!

The newest addition to ACKLEY CIRCLE!!!

Workout of the Day

Strength/Skill

Back Squat, Heavy 3

Week 5 of 8,  add 5/10# to last weeks lift.  Use 7-8 sets to get to your weight.  Things should be feeling pretty heavy.

Conditioning

With a 5 minute cap

25 Front Squats 135/95

25 Toes to Bar

25 Front Squat

Rest 2 minutes, then

25 Power Cleans for time (4 minute cap)

This entire WOD is capped at 11 minutes.  You will have 3 scores on the board – your Back Squat weight, a time for WOD 1 (FS/T2B/FS) and a time for WOD 2 (PC).  If you do not complete the work in the required time, your score will be the number of reps completed.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text