10/24/2014

WOD
Partner WOD

“Climbing Karen”

In teams of 2 complete 150 wall balls for time. When one partner drops the ball, one of the 2 partners has to climb the rope. If neither partner can climb, both partners have to complete 5 pull ups before the wall balls can resume.

Have fun!! Post times on the board!

10/23/2014

Rest Day
Yoga/Mobility Work

10/22/2014

WOD

Skill: Clean & Jerk

10 Minute EMOM

1 Power Clean
1 Squat Clean
1 Clean & Jerk

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

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