WOD

Workout Of The Day 1 October 2014

Back Squat 5 x 5 @30X1, ::90 rest between sets *Increase weight each set Front rack Bulgarian Split squat 3 x 6 per leg @ 30X1, ::30 rest between legs *Form more important than weight…but try to increase each set *scale = pvc pipe WOD: 10-8-6-4 Alt DB Power Clean & Split Jerk 55/35 T2B

Workout Of The Day 30 September 2014

EMOTM x 10 ODD – Shoulder Press x 7 EVEN – L-sit Pull ups x 5 *Scale = strict, band, or ring row AND ::15 L-Sit or hollow rock WOD: 50 Double unders 10 Burpees 40 DU 10 Burpees 30 DU 10 Burpees 20 DU 10 Burpees 10 DU 10 Burpees

Workout Of The Day 29 September 2014

OHS 5-5-5-5-5 @ 30X1 *Slow decent.  No pause on bottom.  1 second pause on the top. Front Rack Alt Lunge 8-8-8 (4 each leg) *Elbows high…tight core! WOD: 21-15-9 DB Hang Squat cleans 35/25 GHD sit up

Workout Of The Day 26 September 2014

WOD: “FRELEN” 400m Run 21 Thrusters 95/63 21 KB Swings 55/35 21 Pull ups 400m Run 15 Thrusters 15 KB Swings 15 Pull ups 400m Run 9 Thrusters 9 KB Swings 9 Pull ups

Workout Of The Day 25 September 2014

EMOTM x 10 ODD – Clean Pull + Clean High Pull + Power Clean + Hang Power Clean *Touch and go *Form over weight EVEN – Max L-Sit in ::30 WOD: :8 AMRAP 75m Farmer walk (AHAP) 200m run 15 GHD Sit ups

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