Friday October 24, 2014


WOD

A. Strict Press 3-3-3-3-3 (Static)

B. Ring Rows 8-8-8-8 (Slow with hold)

C. 6 Rounds For Reps
    90 Sec AMRAP
    7 Front Squat 50/70kg
    7 Ring Dip
    90 Sec Rest 

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Thursday October 23, 2014


WOD

A. Back Squat 3-3-3-3-3 (heavier then last week)

B. For Time:
    42 Wall Ball
    21 Pull-Ups
    30 Wall Ball
    15 Pull-Ups
    18 Wall Ball
      9 Pull-Ups

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Wednesday October 22, 2014


WOD

A. Over Head Squat Max 3

B. 1 Max Rep Set OHS 40/60

C. 50-40-30-20-10
     D.B. Snatch 35/50lbs
     Sit-Up

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Tuesday October 21, 2014


WOD

A. Gymnastics

B. EMOM 8 Min
    3-5 Pull-Up/C2B

C. 15 Minute AMRAP
     7 Strict K2E/T2B
     14 Push-Ups
     7 Steict K2E/T2B
     14 Hang DB Squat Clean 

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Monday October 20, 2014


WOD

A. Squat Clean Thruster 

B. For Time:
     21-15-9
     Deadlift 70/100kg
     Burpee

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Friday October 17, 2014


WOD

A. Weighted Pull-Up 5-5-5-3-3-3

B. 5 Rounds For Time:
    20 Push-Up
    30 Sit-Up
    40 Squat

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Thursday October 16, 2014


WOD

A. Back Squat 3-3-3-3-3

B. 7 Minutes Handstand Practice 

C. 8 Minute AMRAP
    12 Power Snatch 30/45kg
      6 Burpees "over the bar"
    
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Wednesday October 15, 2014


WOD

A. Hang Clean + Front Squat

B. 5 Rounds For Max Wall Ball
    90 Seconds Perform 
    12 Deadlift 50/70kg
      9 Hang Clean 50/70kg
      6 Strict Pull-Up
    AMRAP Wall Ball
    90 Second Rest

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Tuesday October 14, 2014


KETTLEBELL CLASS TONIGHT!

WOD

A. Push Press 5-5-5-5-5

B. 5 Min Double Under Practice

C. "Helen"
    3 Rounds for Time:
    400M Run
    21 KBS 1.5p
    12 Pull-Ups

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