10.23.14

October 23, 2014

Warm - Up

Strength: Squat Cycle & Pendlay Row

Wod:
For Time! (15 min Cap!)
Pull-ups x 30
then:
Clean & Jerk x 5 (135/95)
T2B x 5
C&J x 10
T2B x 10
C&J x 15
T2B x 15

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10.22.14

October 21, 2014

AMRAP - 15 mins
Run x 300m
OH Lunges x 20 (25/15)
Atomic Situps x 10 (25/15)

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10.21.14

October 20, 2014

For Time!
10 power snatch (115/75)
20 burpees
30 deadlifts (115/75)
40 dubs
30 deadlift
20 burpees
10 power snatch

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10.20.14

October 19, 2014

Run x 400m
10,9,8...1
Clapping Pushups
MB Cleans (20/14)
Run x 400m

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10.17.14

October 17, 2014

F.Y.F.
Run x 800m
KB Thruster (2 @ 55/35) x 15
2 Hand KB Swing x 15
KB Lunge (Front Rack) x 15
Run x 600m
KB Thruster (2 @ 55/35) x 12
2 Hand KB Swing x 12
KB Lunge x 12
Run x 400m
KB Thruster (2 @ 55/35) x 9
2 Hand KB Swing x 9
KB Lunge x 9

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10.16.14

October 15, 2014

500m row
500m run
400m row
400m run
300m row
300m run
200m row
200m run
100m row
100m run

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10.15.14

October 14, 2014

For time!
Man Makers x 1,2,3,4,5,4,3,2,1 (35/20 - No squat clean)
Box Jump Overs x 6 (24/20)
ex: 3,2,1...Go! 1 x Man Maker, then 6 x Box Jump Overs, then 2 x MM & 6 x BJO, 3 x MM - 6 x BJO, etc...

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10.14.14

October 13, 2014

*Yoga tonight @ 845pm

WOD:
AMRAP-15mins
Run x 200m (25/15 plate)
Hang Power Snatch x ME (115/75)
-Begin with a run, and each time you put the bar down, you must do another run. Score is max reps H.P.S.

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10.13.14

October 12, 2014

WOD:
10 min cap!
KB Swings x 25 (55/35)
KB Snatch Left x 25
Burpees x 25
KB Snatch Right x 25
Burpees x 25
KB Swings x 25

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F.Y.F. 10.10.14

October 9, 2014

"Magnificent 7"
7 Rounds - top to bottom
1) Hang Clean x 5 (155/105)
2) Front Squat x 5
3) Push Press x 5
4) B.O. Row x 5
5) RDL x 5
6) Floor Press x 5
7) Floor Wipers x 5 (2ct.)

Post Wod - 10 mins Sprint Intervals @ 85m

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