WOD

SKILL Back Squat 10-8-6-4-2 60-65-70-75-85% WOD 3 Rounds 400m Run 10 Clean and Jerks (135/95) 15 Push-Ups -rest 4 minutes between rounds- Each round will be scored individually.

HAPPY HALLOWEEN!!! SKILL Deadlift – Find a 5 rep max WOD AMRAP in 3 min: 5 Handstand Push-Ups 20 Double Unders -then- 3 Rounds: 200m Run 15 DB Hang Squat Cleans (45/30) 15 Toes to Bar

SKILL Step Ups 2-2-2-2-2-2-2 (per leg onto 20/16 or smaller) *Hold DBs or KBs and try to add weight each set WOD: Tabata Sled Pulls (alt forward and backward) Tabata Sit-Ups Tabata Goblet Squats Tabata Push-Ups

SKILL Snatch – Find your one rep max WOD 21-15-9 Overhead Squats (95/65) (135/95RX+) Box Jumps (24/20) CASH OUT 4 sets of 5 Deadhang pull-ups

SKILL Front Squats 5-5-5-5-5-5 60-65-70-75-80-80% WOD For Time: 400m Run 3 Rounds 7 Clean and Jerk 14 Wall Ball 21 Double Unders End with a 400m Run CASH OUT: 5 sets of 10 Bicep Curls

SKILL Bench Press (7-7-5-5-3-3) Start at 60% of 1RM and add weight each set WOD AMRAP in 4 minutes: 10 KB Swings (55/35#) 10 Hollow Rocks For Time: 10! Burpees Pull-Ups (RX) 10! Burpees -2 Muscle Ups after each set of Burpees (RX+)

SKILL Deadhang Pull-Ups 7-7-5-5-3-3 *Complete 5 slow push ups between each set. Use rings to increase difficulty WOD 3 Rounds 30 sec on, 30 sec off • Double Unders • KB Swings (70/55) • Clean and Jerk (155/105) • Wall Ball (20/14) You will complete all three rounds at one movement before going on to …

Friday – 10/24/14 Read More »

SKILL Reverse Lunges 5 sets of 3 per leg WOD 25-20-15 Thruster (45/33) 15-10-5 Burpee Box Jump (24/20) CASH OUT: 3 Rounds 30 sec row for calories

SKILL: 400m Run Time Trial WOD: “Friane” 21-15-9 Deadlifts (225/155) Pull-Ups (Compare to 1/20 and 4/14)

SKILL EMOM for 7 min: 3 Deadlifts 2 Hang Cleans 1 Jerk *Try to add weight each set WOD For Time: 500m Row 20 Box Jumps (24/20) 20 Goblet Squats (55/35) 20 Push Press (115/75) 20 Toes to Bar 20 Push-Ups 20 KB Russian Twists (55/35) 20 Goblet Lunges (10/leg 55/35) 400m Run