Tuesday 10/7/14
1. Push press 5-5-3-3 +1 Drop to 70% of the last 3 and max reps 2. 12 Min to complete ; 4 rounds 250m row 15 kb swings 53/35 15 box jumps 24/20 With remaining time max rep double unders
Comp Wod 10/6
1.3×5 Back squats. Hold heaviest across 2. 5RFT 10 power cleans 135/95 10 burpees 3. Snatch 7×1 4. Clean pull to hang clean 4×2+1
Saturday 10/4/2014
In teams of 3 20 min amrap 400m run 5 rope climbs 30 power snatches 75/55 50 thrusters Athlete 1. Starts with run,while 2 and 3 begin on the round. Only one works at a time. When athlete 1 is back from run, athlete 2 runs while 1 and 3 continue rounds. Etc….
Saturday 10/4/2014 Read More »
COMP WOD 10/3/14
1.5×7 Front squats 70% across 2.”Elizabeth” 21-15-9 Cleans 135/95 ring dips 3. emomx14 even 15 cal row odd 10 TTB 4. 6×5 C2B pull ups unbroken rest 40 seconds between sets
COMP WOD 10/2
Active recovery light row/run 60 min Mobility. Try this… https://www.youtube.com/watch?v=skHV4sTF3hI
COMP WOD 10/1/14
1. 5×7 bench press 2. 21-1-5-9 Deadlifts 225/155 wall balls 20/15 situps 3. 7×2 high hang squat snatch
