Friday 10/24/14
15 min MRAP 10TTB 16 Overhead walking lunges 115/75 40 double unders
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
Wednesday 10/22/14 Read More »
COMP WOD 10/21
1. Close grip bench press 4×4 heaviest possible 2. ” Short chubby jack” 12 min AMRAP 10 push presses 135/95 10 KB swings 70/53 10 Box jumps 30/24 3.Tabata rowing sprints for max calories rest 5 min Tabata Airdyne sprints for max calories
Tuesday 10/21/14
1. Close grip bench press 4×4 heaviest possible 2. ” Short chubby jack” 12 min AMRAP 10 push presses 135/95 10 KB swings 70/53 10 Box jumps 30/24
COMP WOD 10/21
1. Work up to a 1RM snatch 2. Work up to a 1RM clean and jerk 3.”BREHM” For time 10 15 foot rope climbs 20 Back squats 225/155 30 HSPU 40 Calorie row
Monday 10/20/14
“BREHM” For time 10 15 foot rope climbs 20 Back squats 225/155 30 HSPU 40 Calorie row
Saturday 10/18/14
1. 10 Back squats 60% 90 sec rest , 7 calorie sprint on Airdyne 5 back squats 80%, 90 second rest, 7 calorie sprint on Airdyne 3 back squats 90%, 90 second rest , 7 calorie sprint on Airdyne 3 back squats 90%, 90 second rest , 7 calorie sprint on Airdyne 2.** Don’t forget
