Month: September 2014

Saturday 9/27/14

Filthy 50! For time 50 Box jump, 24 inch box/20 50 Jumping pull-ups 50 Kettlebell swings, 53/35Walking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball/1450 Burpees50 Double unders

COMP WOD 9/25

1. 8 Min AMRAP 3 HSPU 3 power snatches 95/65 6 HSPU 6 Power snatches ETC…… 2.Rowing Stroke Pyramid 1-15, 15-1 Row hard 1 stroke then 3 easy. 2 hard followed by 3 easy , 3 hard followed by 3 easy, 4 hard, 3 easy etc…to 15 then back down. 3.Front squats 10-8-6-4-2

Friday 9/26/14-

1. 8 Min AMRAP 3 HSPU 3 power snatches 95/65 6 HSPU 6 Power snatches ETC…… 2.Rowing Stroke Pyramid 1-15, 15-1 Row hard 1 stroke then 3 easy. 2 hard followed by 3 easy , 3 hard followed by 3 easy, 4 hard, 3 easy etc…to 15 then back down.  

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