WOD 140918

Skill Work on double unders Metcon 3- 5 min rounds 400 m run then 5 burpee/box jumps 30/24 7 t2b 9 bb thrusters 45/35  


WOD 140917

bbs front squat 1RM   metcon 100′ sled push 200/150 8 burpee over the bar 10 dead lift 225/135


WOD 140916

bbs clean and jerk 1RM   metcon 5 rft 10 OHS 115/75 10 pull ups


WOD 140915

bbs back squat 1RM   metcon 12 min amrap 100 DUs 50 KBS 53/35 25 STOH 115/75


140913

BBS Hang snatch Technique or work to a heavy single Metcon for time 500m run 50 DU’s 40 Box jumps 30/24 30 Wall balls 20/14 20 Pull-ups 10 burpees 20 pullups 30 Wall balls 40 Box jumps 50 Du’s 500 m run


WOD 140912

BBS Deadlift find your 1rm Metcon 3RFT 30 DU’s 10 Front squats 135/95 300 m run


140911

metcon     Teams of 2 -for time   2001m row 13 rnds 100′ sled push 200/150 9 hang power cleans 11 burpees    


WOD 140910

bbs front squat 3×10 @ 65%   metcon 5 dead lift 225/135 10 KB snatch 53/35 5l/5r 15 box jump 30/24


WOD 140909

bbs strict press 10×2 AHAP   metcon 3 rft 400m run 21 T2B 12 KBS 53/35  


059

WOD 140905

BBS Bench Press 5x5x5 @ 75% Metcon 21-15-9 Power cleans 135/95 Ring dips