22
Oct
Weights/Movements for the RX Division of the Franniversary
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!!!
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.