October 21st, 2014

Skill:

A) High Hang Snatch Pull at 95% of 1 Rep Max Snatch

B) Low Hang Snatch Pull at 100% of 1 Rep Max Snatch

C) Snatch Pull at 105% of 1 Rep Max Snatch

 

WOD:

1000m Row

40 Pull Ups

30 Thrusters (65/95)

20 Lateral Barbell Burpees

October 20th, 2014

Skill:

6 x 6 Backsquat
 
WOD:
 
10 Minute AMRAP
 
3 - 6 - 9 - 12 etc
 
Power Cleans (95/135)
 
Burpee Box Jumps (20/24)

October 18th, 2014

WOD:

Teams of 2

Complete the following

40-30-20-10

Power Snatch (65/95)

Box Jump Overs (20/24)

then,

40-30-20-10

Overehead Squats (65/95)

Toe to Bar

then,

40-30-20-10

Wall Balls (14/20)

Burpees