141025

Posted: October 24, 2014 in Uncategorized

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WOD

3 min AMRAP
5 deadlifts (185/155)
6 Box jumps
Rest 1 min
5 min AMRAP
7 cleans (155/135)
8 Burpees
Rest 2 min
7 min AMRAP
9 snatch (135/95)
10 double unders

141024

Posted: October 23, 2014 in Uncategorized

STRENGTH

A. 5 x 3 split jerks
B. 3 x 5 split presses

WOD

21 Push Press (115/75)
21 Supine Ring Rows
100ft bear crawl
15 Push Press
15 Supine Ring Rows
100ft bear crawl
9 Push Press
9 Supine Ring Rows
100ft bear crawl

141023

Posted: October 22, 2014 in Uncategorized

STRENGTH

A. 5 x 2 Hang Cleans
B. 3 x 5 RDL’s
C. 5 x 5 Pendlay Rows

WOD

30-20-10

Wall Balls (20/14)
Swings (55/35)
Sit-ups

141022

Posted: October 21, 2014 in Uncategorized

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STRENGTH

A. 5 x 2 Hang Snatches
B. 5 x 4 Presses
C. 5 x 5 Strict Weighted Pull-ups

WOD

60s Max Effort Calorie Row

10 – 1 Dips
1 – 10 burpees

60s Max Effort Double Unders

141021

Posted: October 20, 2014 in Uncategorized

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STRENGTH

5 x 2 Power Cleans
5 x 4 Back squat

WOD

5 rounds
5 Front Squats (185/135)
10 Box jumps (24/20)

141020

Posted: October 19, 2014 in Uncategorized

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STRENGTH

A. 5 x 2 Power Snatches
B. 5 x 3 Deadlifts

WOD

500m row
30 clean & jerks (135/95)
400m run

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WOD

8 tabata rounds each for total reps of:

Wall Balls (20/14)
SDLHP (75/45)
Box Jumps (24/20)
Push Press (75/45)
Calories rowing