WEDNESDAY WOD 10/14/15

Posted by on Oct 13, 2015 in WOD

Partner WOD 100 Dead Lifts 185/125 80 Back Squats 155/105 60 Bench Press 135/85 40 Clean & Jerk 115/75 *Split reps evenly, one partner working at a time. *RX PLUS- 185/125 on all lifts Rest as needed 2 Rounds 500m Row 50 Double Unders

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TUESDAY WOD 10/13/15

Posted by on Oct 12, 2015 in WOD

Tabata Style 8 Rounds of 20 Seconds On, 10 Seconds Off: Wallballs (20/14) SDHP (95/65) Double Unders Row for Calories Perform all 8 intervals at the first station before rotating to the next. Rest as needed 3 Rounds- Not for time 8 Romanian Dead Lift 16 Bar Hanging Knee Raises

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MONDAY WOD 10/12/15

Posted by on Oct 11, 2015 in WOD

1 Mile Run 100 Air Squats 100 Ab Mat sit ups 50 KB Swings 53/35 50 Box Jumps 24/20 Rest as needed Not for time 10-8-6-4-2 Front Squat- Building each set 20-16-12-8-4 Ring Dips or HR Push Ups

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