WOD 10/23/2014

WOD 10/23/2014

October 23, 2014

Strength:

Back Squat: 6 × 3

Metcon:

“Ash’s Birthday WOD!!!”

3 Rounds:

10 – Back Squats
23 – Toes 2 Bar
90 – Double Unders

Then…

2 Rounds:

24 – MB Cleans
24 – Burpees

Comments: 0

WOD 10/22/2014

WOD 10/22/2014

October 22, 2014

Strength:

Deadlift: Find your 1 RM

Metcon:

“Diane”

21 – 15 – 9

- Deadlifts
- HSPU

Rest 2 Min.

30 – Sit Ups
10 – Supermans
20 – Sit Ups
20 – Supermans
10 – Sit Ups
30 – Supermans

Comments: 0

WOD 10/20/2014

WOD 10/20/2014

October 21, 2014

Strength:

Strict Press: 6 × 3

Strict Pull Ups: 5 × 5

Metcon:

18 min. AMRAP:

200 m Run
20 – Wall Balls
200 m Run
20 – KB Swings

Rest 3 Min.

3 Min. AMRAP:

Spider Man Crawls

Comments: 0

WOD 10/17/2014

October 17, 2014

Strength:

Deadlift: 6 × 3

Metcon:

5 rounds:

10 – Wall Balls
10 – Toes 2 Bar
10 – Renegade Push Ups
400 m Run

Comments: 0

WOD 10/15/2014

WOD 10/15/2014

October 15, 2014

Strength:

Back Squat: 5 × 3

Thrusters: 5 × 3

Metcon:

“Fran”

21 – Thrusters
21 – Pull ups

15 – Thrusters
15 – Pull Ups

9 – Thrusters
9 – Pull Ups

Comments: 0

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