“Banshee”
Warm-up: 3 Position Clean x 3-5 sets adding weight
A. High Hang Clean: Build to a tough single
B. Hang Clean with 3 second pause below knee: 3×1 @ 80%-85%
C. Deadlift: 1 set x 8 reps @ 70% of 1RM
D. 5 sets @ 100%
8 “TnG” Power Clean, 75-105# (unbroken)
200 M row
rest 5 min. between rounds
“Juggernaut”
Warm-up: 3 Position Clean x 3-5 sets adding weight
A. High Hang Clean: Build to a tough single
B. Hang Clean with 3 second pause below knee: 3×1 @ 80%-85%
C. Deadlift: 1 set x 8 reps @ 70% of 1RM
D. 5 sets @ 100%
7 “TnG” Clean & Jerks, 135/95
30 yard Low bar Prowler Push, AHAP
30 yard Sprint back
rest 3 min. between rounds
Conquest Black 
August 29th, 2013 at 1:02 am
Warm-up: 3 Position Clean x 3-5 sets adding weight
A. High Hang Clean: Build to a tough single – did 135#
B. Hang Clean with 3 second pause below knee: 3×1 @ 80%-85% – did at 100#
C. Deadlift: 1 set x 8 reps @ 70% of 1RM – didn’t do today
D. 5 sets @ 100%
8 “TnG” Power Clean, 75-105# (unbroken)
200 M row – did 100# / about 1 min each round … Row took 46-51 sec each round …
September 3rd, 2013 at 1:41 am
A) 205#
B) 195#
C) 315#
D) Rd Times: 1:06, 1:06, 1:00, 1:00, :58
Prowler weight was 270#. Total WOD time was 17:10