10/10/14

WOD:21-18-15-12-9-6-3
Cleans 135/95( squat)
Pull ups

10/8/14

WOD- 10 Rounds
Row 250m
Rest 2 min between intervals

10/8/14

Strength:3RM Front Squat

WOD: 5 rounds
200m Run
18 Burpee box jump overs 24/20
12 Goblet Lunges 75/55
25  min Time Cap

10/7/14

Skill:for 10-15 min  we're going to go over T2B...how to, tips for efficiency, etc.

15 min AMRAP
30 DU 3:1
15 Sit Ups
5 Strict HSPU

10/4/14

Strengh: 15-20 to find 1rm Clean
WOD- For Time
Row 2k

10/3/14

Strength: Push press 6x2

WOD: 12 min AMRAP
12 cal Airdyne
10 Thrusters 95/65

10/2/14

WOD:Row 30 sec on 30sec off for 25 min
                                Or
                       Run 2.5 miles