WOD
A: For time:
10 Thrusters
10 Sumo Deadlift High Pulls
10 Push Jerks
10 Overhead Squats
10 Front Squats
B: "Air Force"
For time:
20 Thrusters 95#/65#
20 Sumo Deadlift High Pulls, 95#/65#
20 Push Jerks 95#/65#
20 Overhead Squats 95#/65#
20 Front Squats 95#/65#
Each athlete must do four burpees at the beginning
of every minute before moving on to the barbell work. The athlete is
allowed to move to the next barbell skill once he/she has completed all
20 reps. If the minute clock beeps during a repetition the athlete will
complete their rep and then start their four burpees. There is a 20
minute cap.
WOD
Deadlift 5-5-5-3-3-3
Adding weight to each set arriving at your best 3 rep max.
Then
Single Leg Romanian Deadlift 25 each side (use kettlebell or dumbell just short of fail)
Then
50 Sit Up Get Ups
WOD
A: Every 1:00 on the 1:00 for 10:00 perform:
5 Front Squats
4 Burpees
B:Every 1:00 on the 1:00 for 15:00 perform:
5 Front Squats 135#/95#
4 Burpees
Miss
a workout? Come make it up or come in and work on some mobility or a
skill or just rest up for tomorrow's WOD. Don't overdo it today if
you're not making up a WOD.
Sweatshirts are in. We have some extra if you didn't order and would like one let me know.
WOD
Adding weight to each set
Standing Press 5-5-5
Push Press 3-3-3
Jerk 1-1-1
Then AMRAP in 4:00
Air Squats
A: 3 Rounds
Row 300m
15 Hang Power Snatch
3:00 Rest
B: 5 Rounds
Row 500m
15 Hang Power Snatch 115#/65#
3:00 Rest
Compare to 10/28/2013
Sweatshirts will be in this afternoon. Bring your money if you ordered one or look for Norberto if you already paid for yours.
Reminder that the size cap on the 5pm and 6:15pm is now 10 instead of 12. The cap on the new classes, 5:30pm and 6:45pm classes is 8. New classes start today. If an earlier class is full RSVP for the next class.
WOD
A: 10 Rounds for Time:
15 Kettlebell Swings
4 Air Squats
B: 15 Rounds for Time:
25 Kettlebell Swings 55#/35#
4 Pistols (2 right/2 left)
*Sub 8 Air Squats for pistols or assisted pistols.
