October 24, 2014

10/24/14

Strength: Strict Press 5x5 @70% and build

WOD: 3 Rounds
Run 600
12 strict HSPU

October 22, 2014

10/23/14

Strength:5x3 Pause Front Squat(5 sec pause)
WOD: 5 Rounds
Emo3m
Row 18 Cals
8 Hang Snatches 95/65
* score is total time  it took to comeplete  each round*

October 21, 2014

10/22/14

Strength: Hi-Hang Power Clean 5x2@65%-70%
WOD:4 Rounds
12 Russian KBS  55/35
15 Burpees

October 20, 2014

10/21/14

Skill:25+4-6 T2B(increase number of T2B by at least one from last week)

WOD:3 Rounds
21-15-9
Wall Balls
H.R. Push ups
Deadlift 185/135
Rest 3min between Rounds( Score will not include rest)

10/20/14

Strength: 5x3 Clean @75% with a pause at the the knee
WOD:12min AMRAP
10 Thrusters 95/65
12 Box Jumps

October 16, 2014

10/17/15

Strength:5x5 Pause Front Squat @ 80% of 3rm (3sec count)

WOD: Death by Air Squat :)