WOD 141024

BBS Bench press 3×6 @ 70% Metcon for time 100 Double unders 50 full hang cleans 95/75 25 alternating KB snatches 53/35

667

989

WOD 141023

Spend 20 min on goat work Metcon 7 rft 7 KBS 53/35 7 BB OH lunges 45/35 7 Burpees 7 Box jumps 30/24 7 Pull ups 7 BB thrusters 45/35


WOD 141022

BBS Thruster 1RM Metcon 20 min double EMOM wave, laddering up by 2 each minute Even: T2B Odd: Deadlift 225/135

260

141021

bbs strict press 10×2 @ 80%   metcon 21-15-9 pull ups 9-7-5 STOH 135/95


WOD 141020

bbs back squat 10 min EMOM 5 reps @ 1.25  body weight   metcon -for time 40 wall ball 20/14 30 push ups 40 wall ball 201/14 20 OHS 95/65 10 burpees 20 OHS 95/65 10 burpees


WOD 141017

BBS Deadlift 5rm Metcon 18 Power cleans 135/95 200 m run 15 power cleans 200 m run 12 power cleans 200 m run 9 power cleans 200 m run 6 power cleans 200 m run 3 power cleans


WOD 141016

Spend 15-20 minutes on Goat work (stuff you’re not very good at yet) At 30 after (if you are late- you just spend less time on goat work) “Tabata this” Tabata row rest 1 minute tabata air squat rest 1 min tabata pull-up rest 1 min tabata push-up rest 1 min tabata abmat situp

901

141015

bbs 4 min amrap body weight front squats   metcon 5 min amrap 5 HSPU 5 pull ups 1 min rest   5 min amrap 10 T2B 5 STOH 115/75 1 min rest   5 min amrap 4 box jump 30/24 4 thruster 115/75


WOD 141014

BBS Strict press 3RM Metcon 1 min Snatch 95/65 2 min burpee over bar 3 min- 300 m run with remainder of time AMRAP Wall balls 20/14

220

419

WOD 141013

BBS Back squat 3rm Metcon 30 Hang squat clean thrusters 115/75