Monthly Archives: October 2013

Thursday 31/10/13 Happy Halloween

Strength/Olympic –
Back Squats
2sets of 10reps @ % 65

WOD –
10,20,30
Alternating pistols
Strict Press (95/65)
*Revolving line on the sled, 30 second of work, 3 times. This will be a buy into the WOD.

Comp. (135/95)

Wednesday 30/10/13

Strength/Olympic –
Push Jerk
Work up to a tough 3 reps then preform 3sets of 3reps at that weight.

WOD –
5RFT
10 Push Jerk (135/95)
8 Walking lunges w/ bar in front rake (135/95)
10 Ring Dips

Comp. (155/115)