Wednesday October 29th

10-29-14

Strength:
5 Rounds
2 Strict Press + 4 Push Press
-rest-
5 Strict Pull ups

W.O.D.
40 OHS
20 HSPU
30 OHS
15 HSPU
20 OHS
10 HSPU

Monday October 27th

10-27-14

Strength:
8x4 Front Squats across

W.O.D.
5 Rounds:
1 min. max calorie row
1 min. max burpees
1 min. max air squats
1 min. max push ups
1 min. max push press

Thursday Oct. 23rd

10-23-14

W.O.D.
With a partner, complete as many rounds as possible at each station: (one person works at a time)

6 min farmer's carry
6 min prowler push
6 min max calorie row
6 min cleans
6 min ghd & sit ups
6 min med ball over the shoulder

October 22nd

10-22-14

For Time:
30 box jumps
30 pull-ups
30 kb swings
30 walking lunges with barbell 95/65
30 k2e
30 push presses 95/65
30 hip extensions
30 wall balls
30 burpees
30 double unders or parallette jumps

October 20th

10-20-14

Strength:
Back Squat Across 6x6

W.O.D.
AMRAP 8 Min.
3, 6, 9, 12......of:
Power Clean 135/95
Calorie Row
*Keep adding reps by 3 until time runs out

Thursday October 16th

10-16-14

W.O.D.

4 Rounds:
15 Wall Balls
10 Box jumps
5 Hang power clean 135/95

rest 3 min

4 Rounds:
5 push press
10 T2b
15 kbs

Monday October 13th

10-13-14

Strength:
Find 3 Rep Max Bench Press

W.O.D.
4 Rounds:
10 bench press
15 calorie row
60 double unders

Thursday Oct. 9th

10-9-14

20 min AMRAP:
50 Calorie row
40 kb swings
30 burpees
20 power cleans 135/95
10 front squats
5 MU/Bar MU or Dip

Monday October 6th

10-06-14

Strength:
Find 3 Rep max Push Press

W.O.D.- 2 rounds for time
100ft. walking lunge
1 rope climb
25 sit ups
1 rope climb
50 push ups
1 rope climb
25 push press
1 rope climb
100ft. broad jump

Wednesday October 1st

10-01-14

With a partner alternating-
20 min EMOM:

Odd: 7 back squats (heavy but all in one set)
Even: 15 air squats, 30 double unders (use paralletes if don't have DU)

Finisher:
accumulate 100 S2O (65/45), 75 calories on rower, and 50 GHD (or sit ups)