October 28, 2014 admin


1. 20mins: 1RM Back Squat

Notes: Compare to 5/16/14.

2. AMRAP 12mins:

4 Rounds:
100m D/B
40 Russian Twists
Max Row with remaining time.

Notes:  The 4 Rds should take around 5-6 mins.


Competitor’s Program

1. 20mins: 1RM Power Snatch

2. 3RFT:

400m Run
21 Wall Balls 20/14 – 10′ target
12 Pull Ups

“Actions lie louder than words” – Bob Wells

Crunchy Knees?

This video was originally uploaded in September of 2011 (3 years ago).  During the games this year he Overhead Squatted 365 and his best best Clean & Jerk (that I know of) is around 375…crazy what a couple years of hard work can get you!!!

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