#shoulderstooverhead

[caseylynnefit-blog]

Monday 11/23/15

Class Warmup 5 Sets x 1 Reps of 3 Position Snatch            55 - 65 - 75#           Note: did not get under 85#, pulled to eyes

Class WOD 13 minute AMRAP - 3 Rounds + 3           8 Shoulders to Overhead (95#) [85#]           10 Box Jumps (24″)           12 Toes to Bar

Weightlifting 6 Sets x 6 Reps of Back Squats at 70% max [of 120#]           85# with 90 second rest

[caseylynnefit-blog]

Friday 9/18/15

Class Warmup 5 Sets x 5 Reps of Push Press           35 - 45 - 55 - 55 - 55 - 55#

Class WOD 12 minute AMRAP - 3 Rounds + 9           12 Air Squats           24 Ab Mat Situps           36 Shoulder to Overhead [35#]           *E2MOT2M (at minutes 2, 4, 6, etc) do 3 ground to shoulder atlas stone pickups [35#]

[caseylynnefit-blog]

Saturday 9/12/15

Class WOD For Time - 16:40           In team of two           100 DU each or 200 Singles           75 cal Row each           60 Dumbbell Step Ups - 30 each (35# at 20″) [20# at 20″]

For Time - 12:03           15 Shoulders to Overhead (75#) [40#]           15 Overhead Squats (75#) [40#]           30 Back Rack Lunges (75#) [40#]

3 Rounds of           Practice cleans with PVC           Practice DU           Row 500 meters on damper of 10