Thursday 100214

TeamWorkQuote

Team WOD:

2 person teams- Only one team member working at a time.

Buy In:  Team “Jackie”- Can be split up anyway

Row x 1000m

Thrusters (45/35) x 50 (no empty bars, must use plates)

Pull-ups x 30

3 RFT

Squat Cleans (145/105, 115/75, 95/53) x 20

KB Swings (53/35) x 40

Hand Release Push-ups x 60

Cash Out:  800m Run Relay

Wednesday 100114

snatch-grip-670

Strength:

Snatch Grip DL 6 x 2 starting at 70% of Snatch PR and work up to a “heavy” weight with this grip for a 4 rep max

WOD:

4 RFT

30 DU (90 singles)

20 Wall balls

10 DL (155/125, 135/95, 115/75)

Tuesday 093014

BoxJump093014

Strength:

Hang Snatch 6 x 2 starting at 60-65%

WOD: Score is ladder number completed

10 min. Ladder 2,4,6,8,10,12,…Climb as high as you can in 10 minutes

Thruster (FB 115/80, RX 95/65, Sc 75/45)

Box Jumps

KB Swings (53/36)