W.O.D. 10/28/10

Jerk- 5,5,5,5,5

KB Snatch , 4 reps, 15 sec on 15 sec off 

Great job everybody with the rope climb yesterday! Everyone did a great Job!!!

W.O.D. 10/27/10

4 Rounds:

12 Deadlift

Rope Climb 2 accents

Row 250 M

W.O.D. 10/26/10

Squat Clean – 5,5,5,5,5

Then:

5 rounds for time

10 KB Walking Lunges

20 Wall Ball

30 push-ups

W.O.D. 10/25/10

3 couplets, 8 rounds of each couplet, 30 sec on 30 off:

Renagade Row

Ab-Mat

Outside the feet KB Swings

Double-Unders

Snatch

Battle Ropes

W.O.D. 10/22/10

Bench 5,5,5,3,3

As many rounds in 20 min:

50 Air squats / 20 Walking Swings

W.O.D. 10/21/10

KB / Bodyweight Complex, 10 rounds, 30 sec  between rounds

10 Ring Push

5 Snatch L / R

5 Jerk L / R

5 High Pulls L / R

5 Cleans L / R

5 Front Squats L / R

10 KTE

 Great job Kristen and Maria, 161 Cleans together!!!

W.O.D. 10/20/10

Row 25 Cal / Power Cleans

Show up to hear the rest!

W.O.D. 10/19/10

Deadlift 5×5

Then: Tabata these, 2 rounds

Pull-ups

Alt Swing

Bear Crawl

W.O.D. 10/18/10

For Time:

100 Muscle Snatches

Every Min on the min 20 Mt Climbers

W.O.D. 10/13/10

3 Power Cleans, every Minute on the minute for 20 Min

Tabata Pull-ups