Month: October 2013

131101

  WOD Hand to Hand Kettlebell Swing: 50 (70#/53#) Burpee: 20 5 Rounds for Time THEN Front Squat 2-2-2-2-2 (Every 3 minutes) *Establish 2 rep max*

131030

  WOD Overhead Squat: 15 (115#/75#) Double Unders: 50 5 rounds for time THEN Deadlift 2-2-2-2-2 (Every 3 minutes) *Establish 2 rep max*

Tuesday 131029

  “Nate” 2 muscle ups 4 handstand pushups 8 American KB Swings (70/53) 20 minute AMRAP THEN Back Squat 2-2-2-2-2 (Every 3 minutes) *Establish 2 rep max*  

Monday 131028

  WOD Overhead Squat 1/1 x 5 (35#/25# KB) (1) 15 Ball Slams (30/20) 5 rounds for time THEN 100 m sprint EMOTM for 10 minutes

Friday 131025

  WOD Run 800 m (Buy in) THEN 12 Overhead Squats (155/105) 10 Push Jerks (155/105) 3 Rounds For Time THEN “Strength” Deadlift 3-3-3-3-3 (Every 3 minutes) *Establish 3 rep max*

Wednesday 131023

  WOD Push Up: 5 Chest to Bar Pullup: 5 On the Minute for 20 minutes THEN Backsquats 3-3-3-3-3 (Every 3 minutes) *Establish 3 rep max*

Tuesday 131022

  WOD 5 Hang Power Cleans (205/135) 10 Toes to Bar 15 Low Box Jumps AMRAP: 12 minutes THEN Overhead Squats 3-3-3-3-3 (Every 3 minutes) *Establish 3 rep max*

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