--SWOD--
1RM Paused Front Squat
*pause for 7 sec In the bottom.
NO BELTS ALLOWED
--THE WOD--
14 min amrap
200m Run
15 Bar Over Burpees
50m Run
10 Power Cleans (185/125)
Sunday, October 11, 2015
Thursday, October 8, 2015
10.09.15 Friday
-NO CLASS OR OPEN GYM THIS SATURDAY OCTOBER 10th. COME OUT AND SUPPORT OUR ATHLETES COMPETING AT THE CASCADE CLASSIC!
--TEAM WOD--
(Compare 05.22.15)
(Teams of two complete)
5 min amrap
Clean and Jerks (135/95)
*alternate between partners
Then...
5 min amrap
Front Squats (135/95)
*alternate between partners
Then...
5 min amrap
Dynamic Pushups
*alternate between partners
Wednesday, October 7, 2015
10.08.15 Thursday
--THE WOD--
Compare to 05.21.15
3 Rounds
800m Run
30 KBS (53/35)
20 Toes to Bar
For time...
Tuesday, October 6, 2015
10.07.15 Wednesday
--SWOD--
10-8-6-4-2
Push Press
*progress up in load each set
--THE WOD--
10 Power Snatch (135/95)
20 Double Unders
8 Power Snatch
40 Double Unders
6 Power Snatch
60 Double Unders
4 Power Snatch
80 Double Unders
2 Power Snatch
100 Double Unders
For time...
Monday, October 5, 2015
10.06.15 Tuesday
--SWOD--
1RM Paused Back Squat
*7 sec pause in the bottom
--THE WOD--
3 Rounds
25 Box Jump Overs (24"/20")
20 Burpees
10 Squat Cleans (135/95)
For time...
Sunday, October 4, 2015
10.05.15 Monday
-NO CLASS THIS SATURDAY OCTOBER 10th. COME OUT AND SUPPORT OUR ATHLETES COMPETING AT THE CASCADE CLASSIC!
--SWOD--
1RM Paused Front Squat
*pause for 7 sec In the bottom.
NO BELTS ALLOWED
--THE WOD--
800m Run (2 laps)
30 Deadlifts (225/155)
50 Pullups
For time...
Thursday, October 1, 2015
10.02.15 Friday
--TEAM WOD--
"Partner DT"
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
For time...
*one person works at a time, split the workout as you would like
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