WOD: October 20, 2014

Warm Up:
BB Complex W/U #75/#55
3DL/3HHCL/3FSQ/3P/3PP/3PJ/3BSQ/3OHS
AMRAP: 5 Minutes
*3 Reps of each exercise

Strength:
P 5 x 5 E3M (HAP)

WoD:
Tabata :20/:10 x 8 – 1:00 Rest between each exercise
Ball Slam
Air Squat
Swing
Toes to bar

Extra Credit:
Wall Ball (#30/#20)
:30 Max Reps/:30 Rest
12 Rounds

C0mpetitor:
Lift/Skill/Strength#1
SJ: OTM 30

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

Lift/Skill/Strength#3
Barbell Carry: 400m for time (#180/#120)

Weakness – Running/Endurance
Run: 5k

Weakness – Core
GHD Sit Up: 30
Pistol 1/1 x 20
3 Rounds for time

Weakness – Gymnastics
L: Hang :20/:10 x 8

Weakness – Plyometrics
Low hurdle hop: Hurdle is 10” – may be a barbell w/plates – Single Leg hop :20/:10 x 8 (Alternate legs each set

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WOD: October 17, 2014

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

WOD:
5 Rounds for time
5 Power Cleans #155/#105
7 Front Squats
12 Ball Slam #30/#20

Accessory:
Max Reps of FSQ in 2:00 (#185/#120) – Set stops if the bar is re-racked or dropped.

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

Competitor:
Lift/Skill/WOD #1
PCL+HCL+CL – 10 Rounds – Work to heaviest load for completion

Lift/Skill/WOD #2
MU
HSPU (Deficit)
5, 4, 3, 2, 1 for time

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