Archive for October, 2016

A) Front Squat 5 x 8 rest 2 min B) Bent Row/Bench Row 4 x 8 – 12 C) AMRAP unbroken Front Squats @95/65

WU 6 min AMRAP 100 skips 20 pullaparts 10 hollow rocks Happy Halloween 10 rounds of: 31 DU’s 20 Pushups 16 Sit ups

A) 10 min EMOM 1 Power Snatch and 1 Hang Squat Snatch B) “Karen” 150 Wall Balls

WU Track Warm up 3 rounds of – 10 ring rows – 30 sec L sits – 20 lateral band walks WOD “Cycle syndrome” 5 rounds for time: 1 Rope Climb 10 Pullups Run 400m

A) Clean and Jerk 6 x 2, rest 2 min B1) Powell Raise 3 x 12 B2) Good Mornings 3 x 12

Warm Up 4 min Mobility (your choice) Row 2 min easy 2 min of -10 inchworms -20 Pullaparts WOD “Belly of the beast” On Min 0 – 3 – 6 – 9 – 12 1 min AMRAP Row 100 m AMRAP Burpees

A) Front Squat 5 x 8 rest 2 min B) Bent Row/Bench Row 4 x 8 – 12 C) For time 200m Sprint

WU 60 sec skipping x2 60 sec hollow hold x2 Push press review T2B Review WOD “Hanging by a thread” 12 min AMRAP 9 T2B 15 Push Press 21 DU’s

A) 10 min EMOM 1 Power Snatch and 1 Hang Squat Snatch B) Partner WOD 2o min AMRAP “Leapfrog McGhee” 5 Deadlifts 12 Pushups 9 Box Jumps C) 100 Pullaparts

WU a) Row 3 min Easy b) Skipping 30 on 30 off, for 3 min c)  3 min of Single leg glute bridge x 10, Air squat x 10 WOD “Rise and Fall” Row 50o m 50 DU’s 50 Lunges 50 DU’s 50 Lunges 50 DU’s 50 Lunges