Mon – 07/08/2013

Chalk Etiquette:
1) Chalk Stays in the Bucket. Put your hands in the buck, chalk up, remove your hands. The chalk NEVER leaves the bucket. Do not take chunks out of the bucket.
2) Use what you need, not more. If you tear your hands there is a high probability you use too much chalk. If you leave hand prints on the floor you used too much.
3) Use it for the right movements. Do not chalk up before burpees. Do not chalk up before wall balls. Use a towel to wipe excess chalk off before leaving hand prints everywhere.
4) Don’t chalk the barbells. It makes the knurling less effective and is hard to clean off. Do NOT chalk the barbells.
5) If you spill chalk, clean it up before it gets rubbed into the flooring. We do not mind vacuuming, but it’s much more effective before 100 people trample it in.
6) Chalk is not a towel. If your hands are wet use a towel.
7) You are not LeBron.

Old but a good…

WOD

Extra) Every two minutes, for 12 minutes (6 sets):
5 Back Squats @ 75%

1) Hang Clean + Jerk – 12 min to build to heavy double
Rest 1-2 minutes

2) Three rounds for time of:
Run 200
15 Wallballs
15 Pullups

Competition Training

1) Front Squat 5X1 rep
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to Part 2. Don’t complain about being banged up if you can’t stick to the instructions.

2) High Hang Snatch – 15 minutes to build to heavy double.

3) Back Squat 5@65-70%, 3@75-80%, 1@85-90%
Rest 2-3 minutes

4) Every two minutes, for 12 minutes (6 sets):
5 Back Squats @ 80%