Monday 10/27/14
1. Hang power snatch 5 @50% 3@60% 1@70% 1@70% 2. 8 Min AMRAP 3 pullups 3 wall balls 20/14 3 box jumps 24/20 6 pullups 6 wall balls 6 box jumps 9….. 12… ETC…. 3. Tabata Plank holds
October 2014
COMP WOD 10/27/14
1.Front squat 3×5 75% 2. Hang power snatch 5 @50% 3@60% 1@70% 1@70% 3. 8 Min AMRAP 3 pullups 3 wall balls 20/14 3 box jumps 24/20 6 pullups 6 wall balls 6 box jumps 9….. 12… ETC…. 4. Tabata Plank holds
Monday 10/27/2014 Comp Wod
1.Front Squat 3×5 75% 2.Hang power snatch 5 @60% 2×3 @70% 2×1 @75% 3.8min amrap 3 pull ups 3 wall ball 20/14 3 box jumps 20/24 6 6 6 9 9 9 Etc… 4.Tababta plank holds
Monday 10/27/2014
1.Hang power snatch 5 50% 3 @ 60 3 @60 1 @ 70 1@ 70 2.8min amrap 3 pull ups 3 wall ball 20/14 3 box jumps 20/24 6 pull ups 6 wall ball 6 box jumps 9 9 9 Etc… 3. Tabata plank holds
Comp WOD 10/24
Work up to a 3rm power clean Work up to a 3RM Snatch 15 min MRAP 10TTB 16 Overhead walking lunges 115/75 40 double unders
Friday 10/24/14
15 min MRAP 10TTB 16 Overhead walking lunges 115/75 40 double unders
Comp WOD 10/23
60 min Airdyne easy
Thursday 10/23/14
5 RFT 6 squats cleans 135/95 12 lateral burpees over the bar
Comp WOD 10/22
1. EMOMx5 3 snatches 2. EMOM x5 3 clean and jerks touch and go, no misses 3. 6×2 front pause squats 4. 20 min AMRAP 400m run 3 rounds of cindy – 5 pullups, 10 pushups, 15 squats
Wednesday 10/22/14
1. 20 min AMRAP 400m run 3 rounds of cindy – 5 pullups, 10 pushups, 15 squats
