Wednesday 10/15/14
Strength GHD Sit-ups 3 sets of 8 reps WOD 3 Rounds 5 Muscle Ups 10 Power Cleans 135/95 15 Box Jumps 24/20
Tuesday 10/14/14
Strength Overhead Squat 5 sets of 3 reps; 3 rep max WOD For time 3 rounds 10 C2B Pull ups 5 Clusters, 135/95
Monday 10/13/14
WOD “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining...
Friday 10/10/14
WOD For time: Run 800m 30 KB Swings 53/35 30 Pistols (alternating) 30 KB Swings 53/35 Run 800m
Thursday 10/9/14
Strength Pause Front Squats 4 sets of 5 reps; 3 sec pause WOD 15 min EMOM 2 max Deficit Strict HSPU then... max effort burpees in 2 mins
Normal WOD
Strength 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex WOD 12 Min AMRAP 30 Double Unders 15 Power Snatch 75/55
Normal WOD
Strength Bench Press 3 sets of 8 reps WOD 15-12-9 Power Clean 155/105 Med-ball Sit-ups 20/14
Monday 10/6/14
WOD 30 min AMRAP 500m Row 10 C2B Pull ups
Friday 10/3/14
WOD For Time 30 Cal Row 30 Bar Facing Burpees 30 Power Cleans 135/95
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