Mon. Oct. 27-2014 WOD

WARM-UP 5 Kip Swings 5 Dips 10 Deadlifts (bar) 5 Wall Walks STRENGTH 4 MUs EMOM x 15min WOD “Diane” 21-15-9 Deadlifts (225/155)...

Sat. Oct. 25-2014 WOD

PARTNER WOD “Double Grace” 60 Clean/Jerk (135/95), Stone (115/65) AND 1000m Row Split up “Grace” any way, as long as both athletes complete 30 reps. Row: 1 Rower for both athletes. Must row 500m...

Fri. Oct. 24-2014 WOD

WARM-UP Sumo Wall Stretch (led by Coach) 300m Row 10 OHS (PVC) 20 DUs 10 Wall Balls STRENGTH 3 RNDS NOT for Time 10 OHS (65/45) 2min 10 Squat Therapy 2min WOD AMRAP x 10min 15 Wall Balls 30...

Thurs. Oct. 23-2014 WOD

WARM-UP Burgener/Skill 400m Run 5 B. Squat, 3 sec Hold (bar) 5 Clean/Jerk (bar) 5 C2B STRENGTH On the min, 12min, same weight Odd: Power Snatch and Squat Snatch Even: 4 B. Squat WOD 5RFT 5 Clean/Jerk (155/105) 10...

Wed. Oct. 22-2014 WOD

WARM-UP Burg/Skill 10 Clusters (bar) 5 Jerk Drops (bar) 5 Box Jumps 5 OHS (bar) STRENGTH 5×5 Squat Snatch TnG (Touch-n-Go) 60% WOD “Triple Take” 3min AMRAP 10 Thrusters (95/65) 10 Pull-Ups 3 min Rest 3min AMRAP 10 Power Cleans 10 Burpees 3 min Rest 3min AMRAP 10 Jerks 10 Box...