Thursday, November 3, 2016

 In WOD

Warm Up:  5 Minute AMRAP

10 Calorie Row/ 100 Meter Run

10 V Ups

10 Goblet Squats 53/35

10 Reverse Lunges

Weightlifting:  Bench Press

Warm Up with 4,3,2,1, Rep Count

3 X 3 @ 60%

3 X 2 @ 65%

1 X 1 @ 70%

Strength:  Jerk

From the Rack-Focus on Speed Under the Bar

2 X 3 @ 55%

2 X 3 @ 60%

Gymnastics:  Kipping and Butterfly Pull Ups

WOD:  10 Minute AMRAP

5 Box Jumps 24/20

7 Toes to Bar

9 Push Ups

 

Recent Posts