Partner WOD:
50 m Tire Flip Jump Over
30 KB Swings
50 m Tire Flips Over
30 Weighted Squats
50 m Tire Flip Jump Over
Saturday, October 12, 2013
Friday, October 11, 2013
Friday October 11
Skill:
Skin the Cat
Then
20 Perfect Squats
30 Power Cleans
Then
3 Rounds of
250 m Row
10 Pull Ups
10 Pistols
2 Rope Climbs
10 Burpees
Wednesday, October 9, 2013
Thursday October 9
Strength:
EMOTM: 12 min
3 Squat Snatch
AMRAP 16 min
4 Shoulder Rolls
6 Ring Rows
8 jumping Lunges
10 ButterFly St Ups
Wednesday October 9
Strength:
3 Rounds of Steict Press:
5 Light
5 Medium
5 Heavy
WOD:
Buy. In - 30 Tire Flips
Then
3 Rounds of
250 m Row
10 HSPU
Monday, October 7, 2013
Tuesday October 8
Skill:
Rope Climb / Amedexterous
WOD:
5 Clean and Jerks
2 Rope Climbs
4 Clean and Jerks
2 Rope Climb
3 Clean and Jerks
2 Rope Climbs
2 Clean and Jerks
2 Rope Climbs
1 Clean and Jerk
Monday October 7
Skill:
2 Lengths Hand Stand Walk
WOD:
4 Rounds
2 Laps of Farmers Carry
20 KB Swings
20 KB Push Ups
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