Category: Uncategorized

10/7/14 Strength: Power clean 2 reps EMOM for 8 minutes Wod: 9 power cleans 205/145 21 hspu 7 power cleans 15 hspu 5 power cleans

10/6/14 Strength: Back squat 70/8 75/6 80/4 85/4 90/4 Wod: “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm

10 am team Wod 11weightlifting

10/3/14 Strength: Front Squat 60/8 70/8 75/6 80/6 85/6 *at least 2 min between sets Wod: 4 rds 10 burpees 10 t2b 10 thrusters 95/65

10/2/14 Strength/skill: 3 rds of 45 second ME deadhangs 3 rds of 15 GHD sit-ups *alternate between movements Wod: 7 min ascending ladder 2,4,6,8……. Deadlifts

10/1/14 Strength: power jerk 5-4-3-2-1 Wod: 20 min cap 100 cal row 100 double unders 100 air squats 100 shoulder to overhead 75/55