Category: Uncategorized

11/19/14 Strength: Front squat 15 min to find 1 RM Wod: 15 min EMOM 12/10 Calorie Row (ladies 10 calories) 8 Thrusters 115/75 20 kb

11/18/14 Strength: power clean + power jerk 2+1 every 90 secs x 5 sets Wod: Running clock 3 Rounds: 10 Deadlift (185/135) 15 Box Jumps

11/17/14 Strength: Back squat 15 min to find 1 RM Wod: 20-15-10-5 Ohs 95/65 v-ups Immediately into 20-15-10-5 Wall balls 20/14 Burpees

Team wod 10 am Barbell 11 am Open gym 11:30 am

11/14/14 Strength: A) 5×3 strict press HATA B) 5×5 Pendlay Rows (HATA with perfect form) Do 1 rd of A then 1 rd of B

11/13/14 Strength/skill: 4 rds of: 30 sec strict t2b 30 sec rest 30 sec wall walks 30 sec rest Wod: 4 rds for total reps