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October 2015

2015-10-30

WOD 100 Double Unders (Scale: 200 S/U) 10 clean and jerks (135/95) 75 D/U 10 clean and jerks 50 D/U 10 clean and jerks Time: 12:59 Rx  

2015-10-29

Strength Take 12 minutes to find a 1RM – Snatch WOD (fun one) 5 rounds: 200 m run 1 over the wall climb 4 tire flips 1 rope climb *Scales: Partner tire flip or Deadlift @ 75-80% of 1 RM Strength: 135# Time: 11:33 Rx

2015-10-28

WOD Run the dirt mile 50 push press (115/75) 50 box jumps (24/20) Run the dirt mile *Partition the push press and box jumps however you’d like, but all reps must be completed before second run. Time: 35:52 Rx

2015-10-26

Skill Kipping / Butterfly pull-up practice WOD 30-20-10 Row for calories Abmat sit ups Burpees Rest 2 minutes 15-10-5 Row for calories Abmat sit ups burpees Time: 23:23 Rx

2015-10-25

Warm up 100 sit-ups WOD Half Cindy 10 minute AMRAP 5 pull-ups 10 push-ups  15 squats Total: 7 rounds + 6 push-ups 

2015-10-24

WOD“Helen meets Grace” *teams of two 3 Rounds for time: Run 400m 21 Swings (53/35) 12 Pull ups then… 30 Clean and jerks (135/95) *One partner works at a time; split reps as you see fit ** Both partners must run 400m together Time: Me and Ernie 14:12 Rx