10/21/2014

WOD

3 Minute AMRAP #1
5 Ring Rows
10 Push Ups

Rest 2 Minutes Then:

3 Minute AMRAP #2
5 Pull Ups
10 Slam Balls

10/20/2014

WOD
Varsity:
3 Rounds
10 Sumo Deadlift High Pulls, Boys 65 pounds/Girls 45 pounds
20 Box Jumps, 20”-24”

Junior Varsity:
3 Rounds
10 Sumo Deadlift High Pulls, 25-35 pounds
20 Box Jumps, 20”

Results

image

10/16/2014

WOD
Warm Up:
5:00
Monkey hangs on the bars. When you fall off jog 100 meters and do 10 squats and 5 push-ups.

Then:
For Time
21 15 9
Deadlifts
Push Ups

10/14/2014

WOD

3×10 Push Press

Then:

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Remember if you don’t have double unders, the single jumps are triple!

10/13/2014

WOD

Skill Review: Front Squat

Then:
10 Minute AMRAP
10 Burpee Box Jumps, 20-inches
10 Front Squats

10/9/2014

WOD

Bench Press
5 5 5 5 5

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