WOD: October 24, 2014

Warm Up:
Run: 400
30/20/30 w/Bands

Strength:
DL 5 x 5 E3M (HAP)

WoD:
7 Power Cleans (#155/#105)
12 Overhead Squats
5 Rounds for time

Extra Credit:
BB Complex W/U #75/#55
3DL/3HHCL/3FSQ/3P/3PP/3PJ/3BSQ/3OHS*
AMRAP: 5 Minutes

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WOD: October 23, 2014

Warm Up:
Run: 400
Inchworm
Windmills
Backslaps

Strength:
Bench Press 5 x 5 E3M (HAP)
(warm up legs with banded air squats between sets)

WoD: 5 Rounds
Wall Ball: 15 (#20/#14)
Slam: 15 (#30/#20)
Swing: 15 (24kg/16kg)
Competitor:
Lift/Skill/Strength#1
Pause CL&J @ Knee OTM 15

Lift/Skill/Strength#2
Pull Up/Dip Complex – Bravo

Lift/Skill/Strength#3
Handle: 400 for time (#90/#70)

Weakness – Running/Endurance
Row: 30 Cal (All out)
Rest 1:00
5 Rounds

Weakness – Core/WoD
Reverse Hyper 5 x 15 (HAP)

Weakness – Gymnastics
Parallette Straddle Hold :20/:10 x 8

Weakness – Plyometrics
Hurdle Jump: 30” – react off of ground – 3 jumps per set of 5

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