WODs

Monday October 23rd, 2017

A. Hang squat/power snatch + 2 overhead squat, build to a tough but perfect set in 15:00
+
3 rounds for time:
27 double-unders
21 thruster, 95/65
15 bike cals
+
3 rounds not for time:
6-8 rear foot elevated split squat/leg @ 3010
:30 side plank/side

Friday October 20th, 2017

3 rounds @ warm-up pace
200m run
16 alternating KB goblet reverse lunges
12 hand release push-ups
8 ring rows w/ pause at top & bottom
+
A. Good mornings, 4 x 6-8, 2111; 2:00 rest
+
3 rounds for time:
12 deadlifts, 225/155
12 handstand push-ups (or DB push press)
12 bike cals