Monthly Archives: October 2015

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10-8-15

Strength/Skill

Back Squats & Strict Pull ups

 

WOD

5 rounds for total time

2:00 to complete

8 Squats

10 Sit Ups

12m Broad Jump

10 Hand Release Push ups

8 Squats

 

10-6-15

Strength/ skill

Hang snatch

 

WOD

400m Run

20 Pull ups

15 Overhead Squats

10 Box Jump Overs

400m Run

10 Pull ups

15 Overhead Squats

20 Box Jump Overs

 

 

10-6-15

Strength/Skill

Deadlifts & Pistols

 

WOD

10 Pistols

20 Kettle Bella Swings

30 Goblet Squats

40 Ground to Over Head

50 Double Unders

40 Kettle Bell Sumo Deadlift High Pull

30 Over Head Lunges

20 Kettle Bell Swings

10 Pistols

10-5-15

Strength/Skill

Push Jerk

 

WOD

2 rounds

15 Squat Cleans (95/65)

200m run

10 Burpees Over the Bar

200m run

15 Lateral Hops over the Bar

10-2-15

Strength

Front squats

 

For Time with a Partner

30 wall balls

40 sumo deadlifts high pulls

50 shoulder to overhead

60  box jumps

50 shoulder to overhead

40 sumo deadlifts High pulls

30 wall balls