WOD | October 5, 2013

Skill:

OHS/Snatch

WOD:

CF Open WOD 12.2

10 min AMRAP 

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

Max reps snatch 210/120

WOD | October 3, 2013

Skill/Strength:

15 min EMOM 

65-75% of 1RM C&J

2 Clean & Jerk 

2 Front Squat

*document load used 

WOD:

7 min AMRAP

Max Burpees

-rest 2 min-

Run 1 mile for time 

WOD | October 2, 2013

WOD:

"Diane"

8 min time cap

21-15-9

Deadlift 225/155

HSPU

Post-WOD Skill:

Row 1000m for time 

Mobility 

WOD | October 1, 2013

Skill/Strength:

Push Press

80% of 1RM

3x3x3x3x3x3

WOD:

3RFT

60 Double Unders

40 Wall Balls 20/14

WOD | September 30, 2013

WOD:

"Helen"

3RFT

400m run

21 KBS 53/35

12 Pull-Ups

Rx+ "Heavy Helen" KBS 70/53

Post WOD Skill:

KB Thrusters

5x5x5x5x5x5

WOD | September 28, 2013

Skill:

Hip/Calf/Achilles Mobility

WOD:

8 RFT

400m sprint

12 Burpees

-rest 1 min on your time-

WOD | September 27, 2013

Skill/Strength:
Work on a Goat for 15 minutes

WOD:

800m Run
15 Squat Cleans Rx 95/65 Rx+ 135/95
15 Pull-Ups
400m Run
20 Squat Cleans Rx 95/65 Rx+ 135/95
20 Pull-Ups
200m Run
25 Squat Cleans Rx 95/65 Rx+ 135/95
25 Pull-Ups