Friday WOD (10/31/14) Ring Rows and other stuff…

RR

Back Squat
5-5-5
Then…
3 Rounds for time:
20 Wall ball shots (20/14)
15 Ring rows
20 Kb swings (45/35)
10 Handstand push-ups

Thursday WOD (10/30/14) Training for “Nancy”

Run

Squat Snatch Practice
2 x 10 at 50-60% of max
Then
4 rounds for time:
Run 400m
15 Overhead Squats (75/55)

Wednesday WOD (10/29/14) Rowing and Double Unders

Row

Double under practice:
10 sets of unbroken reps

Then…

Row 5K for time.

(Be there. Do it.)

Tuesday WOD (10/28/14) Practicing the Clean.

Clean

Squat Clean Practice
Then:
10-9-8-7-6-5-4-3-2-1
Box Jump (24″/20″)
Toes-to-bar
Power Clean (135/95)

Monday WOD (10/27/14) Burpee test!

Burpees

Shoulder Press
5-5-5
Then…
For time:
100 Burpees

Saturday WOD (10/25/14) Ball slams…

ball slam

3 rounds for time:

20 Ball slams (30/20)

20 Kb swings (45/35)

400m Plate carry (45/25)

Friday WOD (10/24/14) Some muscle ups and more…

sean

5 Rounds for time:
3 Wall sprints
3 Muscle ups
6 Forward rolls
1 40 ft. Plank walk

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