WOD 10/28/2014

WOD 10/28/2014

October 28, 2014

Strength:

12 Min. EMOM: 2 Squat Cleans

Metcon:

5 min. AMRAP (x3):

5 – Deadlifts
5 – Hang Power Cleans
5 – Push Press
6 – Front Rack Lunges

*1 min. Rest

Comments: 0

WOD 10/27/2014

WOD 10/27/2014

October 27, 2014

Strength:

Front Squat: 5 × 4

Metcon:

400 m Run

21 – 15 – 9:

- Front Squat (155#/105#)
- Burpee Box Jumps

400 m Run

Comments: 0

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

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