10/30/14

Strength:Pause Front squat(3sec) 5x3 start @70% and build

WOD: 10 ROUNDS
5 Thrusters RX (95/65) RX+(135/95)
100m run.

10/29/14

Strength:15-20 to find a heavy Triple  Hang Power Clean

2 ROUNDS
48 Cal Row
24 Burpees over the rower( must be two foot takeoff for RX)
12 Deadlift 135/95

14 min TIME CAP.

10/28/14

Skill:50-40-30-20 DU
         25-15-10-5 T2B
TIME CAP:10min

WOD:"Karen"
For time:
150 wall balls 20/14
Every time ball is dropped complete 10 box jumps

10/27/14

Strength: Clean 6x2 @ 80%

WOD:22min AMRAP
400m Bumper Carry 90lbs/50lbs
15  Deficit Push Ups 45s/25s
8 OH Lunges. 45/25

10/24/14

Strength: Strict Press 5x5 @70% and build

WOD: 3 Rounds
Run 600
12 strict HSPU

10/23/14

Strength:5x3 Pause Front Squat(5 sec pause)
WOD: 5 Rounds
Emo3m
Row 18 Cals
8 Hang Snatches 95/65
* score is total time  it took to comeplete  each round*

10/22/14

Strength: Hi-Hang Power Clean 5x2@65%-70%
WOD:4 Rounds
12 Russian KBS  55/35
15 Burpees