10/21/2014

A. Push Press 4 x 3 @ 87% rest 2:30
B. Deadlift Every 2 minutes x 8 minutes
8 @ 55%
6 @ 70%
4 @ 85%
2 @ 90-95%
+
3 sets:
Run 500m
40 UB Wall Ball Shots
30 Toes to Bar (10 quick sets of 3)
20 Burpee Pull-Ups (Jump to a High Pull-Up Station)
rest 1:1

10/20/2014

A. Snatch - 1 Rep EMOM x 12 - 80-85%
B. C&J - 1 Rep EMOM x 12 - 80-85%
C. Front Squat 4 x 3 @ 87% rest 3 minutes
D. Reverse Hypers 3 x 10 reps rest 60 seconds
E. X-Band Walk 3 x 40 reps in each direction
F. Back Extensions 3 x 10 @ 2013 (add weight to last week)

10/19/2014

Rest Day

10/18/2014

Shaker Bottle WOD

10/17/2014

A. Every 90 seconds x 12 minutes (8 sets)
Snatch x 1 rep (build accross each set)
B. Every 90 seconds x 12 minutes (8 sets)
C&J x 1 rep (build accross each set)
C. Back Squat 5 x 2 @ 89% rest as needed
+
AMRAP 5
5 Power Cleans 205/134
10 Burpees Over Bar
20 Double Unders
- rest 10 minutes -
AMRAP 5
1 Power Clean 195/125
1 Thrusters 195/125
1 S20 195/125