Wednesday, November 2, 2016
Strength
Squat
Conditioning
3 Rounds for time of:
Run 800m
30 KB swings (70#/53#)
Tuesday, November 1, 2016
Skill
Snatch
Conditioning
5 Rounds of:
5 Hang power snatch (115#/105#)
8 Chest to bar pull ups
Sunday, October 30, 2016
Strength
Squat
Conditioning
50 Double unders
50 Sit ups
10 OHWL (45#/25#)
40 Double unders
40 Sit ups
10 OHWL (45#/25#)
30 Double unders
30 Sit ups
10 OHWL (45#/25#)
20 Double unders
20 Sit ups
10 OHWL (45#/25#)
10 Double unders
10 Sit ups
10 OHWL (45#/25#)
Saturday, October 29, 2016
Breast Cancer Awareness WOD
Wear Pink!
“Grace”
30 Clean & jerk for time.
Rest 5 minutes
As many bar facing burpees as possible in 5 minutes.
Thursday, October 27, 2016
With a 20 minute clock:
30 Calorie row
30 Deadlift (135#/95#)
Rest until the 5:00 mark
30 Calorie row
30 Hang power cleans (95#/65#)
Rest until the 10:00 mark
30 Calorie row
30 Front squats (135#/95#)
Rest until the 15:00 mark
30 Calorie row
30 Shoulder to overhead (95#/65#)
Wednesday, October 26, 2016
Skill / Strength
Hang snatch
Conditioning
For time:
100 Double unders
-THEN-
5 Rounds of:
5 Hang power snatch (95#/65#)
10 Pull ups
Tuesday, October 25, 2016
Strength
Squat
Conditioning
For time:
Run 200m
21 Burpees
Run 200m
15 Burpees
Run 200m
9 Burpees
Run 200m
15 Burpees
Run 200m
21 Burpees
♦ compare to 10/07/15 ♦
