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Tuesday 10.20.15

Strength:

5 x 5 Dead lifts

WOD:

3 rounds for time 

75 Jumping Jacks

25 Burpees

50 Jumping lunges

15 T2B

75 Jumping Jacks

25 Burpees

45 sec plank hold

200 m run

1 min rest between rounds 

Thursday WOD

Strength:

Front Squat 5 x 1

METCON:

100 DU Buy in

4 rounds

5 SDLHP (155/105)

10 Power clean (155/105)

15 WB (20/14)

800m run buy out

Monday WOD

WOD:

100 Thrusters (95/65)

5 min rest

15 min AMRAP

8 x 200 (1 runs while other rest )

With remaining time

5 DL (245/165)

5 Bar facing Burpees

On person completes 5 and 5 reps while other rest …. Count total rounds completed.

Thursday WOD

800 m Run Walk Stretch as a Class

Strength:  Close Grip Bench Press

8 Sets of 8 Reps  Increasing # Each Set

Metcon: For Time 21-15-9

Toes To Bar

Power Clean  135#/9#

Wall Ball Shot  20#/14#

-Record T2B/K2C, PCLN # & Time-

Post WOD Bonus: (After 5 Minutes of rest) then 10 Minute Time Cap

3 rounds for Total Reps: Once started all reps in each round must be UNBROKEN

Max Effort Bench Press  115#/65# (elite 135#/95#)

Abmat Sit-up (Record BP# & total reps for both movements)

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