11/2/2014

Rest Day

11/1/2014

Shaker Bottle Saturday

OR

ECC Qualifier WOD 1-3
*On a running clock*
AMRAP 5
10 Burpees Over Bar
15 Thrusters 95/65
20 C2B Pull-Ups
At the 5 minute Mark
Establish a 5RM Low Hang Squat Snatch
At the 10 minute Mark
For time:
25 OHS 135/95
75 Double Unders
25 Calorie Row
75 Double Unders
25 OHS 135/95
*We will be going in heats at CFWP starting at 1pm*

10/31/2014

A. Power Clean - 10 singles *moderate* no maxing
+
21-15-9
Thrusters 75/55
Row Calories

10/30/2014

7 sets:
10/7 calories Assault Bike
30 Double unders
15 KB Swings 53/35
10/7 calories Assault Bike
rest 3 minutes 

10/29/2014

Rest Day

10/28/2014

"Cindy"
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats

10/27/2014

This is the final DELOAD week until we begin our next 4 week mini cycle leading to testing at the end of Phase 2.  Then we are in the Phase 3 Push to the open.  This week is all class workouts.  I want you guys in and out of the gym in 60 minutes.  Enjoy the company of your class mates, have fun!

A. 7 sets of:
Power Snatch x 1 + Squat Snatch x 1 rest 2 minutes
OFF 6" Blocks
+
For time:
100 calories Rower (70 for the Girls)
+
Cash Out:
Tabata - Toes to Bar