WOD: October 2, 2014

Warm Up:
Run 400 m
30/20/30

Strength:
SDL: 5 x 3 (HAP) E3M

WOD 1:
5 Rounds
200m Run
Dumbbell Snatch 1/1 x 5 (#50/#35) **5 per arm
10 Ring Push Ups

WoD 2: 5 min AMRAP
BB Complex W/U #75/#55
3 DL/3 HHCL/3 FSQ/3 P/3 PP/3 PJ/3 BSQ/3 OHS

Competitor:
Lift/Skill/#1
HCL (P2) + CL OTM 30

Lift/Skill/#2
MU:5
HSPU: 5
Alternating OTM 12 Minutes

Lift/Skill/#3
Butcher Low Push 25 yds (#90/#70)
Burpee: 10
AMRAP 8 Minutes

****Prioritize – do what sucks most****
Weakness 1 – Running/Endurance
Row: 750
Rest 1:00
5 Rounds

Weakness 2 – Core/Accessory
Stone Lunge 40’ (HAP)
Stone FSQ: 10
5 Rounds for completion

Weakness 3 – Gymnastics
Pistol 1/1 x 10 (10 on each leg alternating each rep)
HSPU: 5
AMRAP: 5 Minutes

Weakness 4 – Plyometrics
Seated Box Jump 12 x 1 – Work up

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WOD: October 1, 2014

Warm Up: 5 min AMRAP
BB Complex W/U #75/#55
3 DL/3 HHCL/3 FSQ/3 P/3 PP/3 PJ/3 BSQ/3 OHS

WOD: 5 Rounds
BB Complex #185/#120
DL/CL/FSQ/J AMRAP: 4 Minutes
Rest 1:00

Strength:
P: 5 x 3 (HAP) E3M

Extra Credit:
Row: Max Distance in 6:00

Competitor:
Active Rest: Row 10k

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