Thursday WOD (10/23/14) Snatch Party!

Snatch

Complete 10 Rounds for max weight:
3 Wide-grip deadlifts
3 Hang power snatch
3 Snatch balance
1 Squat Snatch

Tuesday (10/21/14) Squats and running

Cody

Good luck to Pro Triathlete Cody Waite at the Xterra Triathlon World Championship this weekend in Maui!

Back Squat
5-5-5-5-5
Then…
Run 2 miles for time

Monday WOD (10/20/14) “Mary”

Chris pistol

“Mary”
AMRAP in 20 minutes of:
5 Handstand push-ups
10 Pistols
15 Pull-ups

Saturday WOD (10/18/14) 21-15-9s

Press

Complete for time:
100 Double unders
21 Front Squats (115/75)
21 Push press (115/75)
100 Double unders
15 Front squats
15 Push press
100 Double unders
9 Front squats
9 Push press

Friday WOD (10/17/14) Tabatas

Sit ups

Deadlift
5-5-5
Then…
“Tabata This”
Tabata Row for cal
Tabata squat
Tabata pul-up
Tabata push-up
Tabata sit-up
1 min rest between each Tabata

Thursday WOD (10/16/14) Burpees and running singles

Burpees

Shoulder Press
5-5-5
Then…
3 Rounds for time:
5 Clean and Jerks (75% of max)
25 Burpees
100 Running singles

Wednesday WOD (10/15/14) Dumbbells

DbB

Back Squat
5-5-5-5-5
Then…
AMRAP in15 minutes:
12 reps of each
Db Chest press (40/30)
Db Shoulder press
Db Walking lunges
Db Bent over row

Tuesday WOD (10/14/14) Cardio Fiesta

Run drills

4 Rounds for time:
Run 400m
Row 400m
40 Double unders

Monday WOD (10/13/14) “Jackie”

Doug PU

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull ups

Saturday WOD (10/11/14) Bear Complex!

Bear

Bear Complex
5 Rounds:
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press