WODs

Fitness Friday 9.12.2014

A. Dead Lift 5,5,5,5;
(build ea Set) rest 2 min
+
10 rounds for time:
50 ft FC 16/12kg
10 NPBurpees
10 Goblet squats 16/12kg

Balance Friday 9.12.2014

A. Power Clean Tng – Build to a heavy 5 rep
B. Push Jerk behind the neck; 5,5,5; rest 90 sec
C. For 8 sets - every 30 sec – SJ x 1 (+80%)

+

8 min amrap:
6 KBS
6 thrusters
6 CTB chin ups

Balance Monday 9.8.2014

3 sets @ max effort

250m row
15 kbs 2/1.5
25 burpees
15kbs 2/1.5
250m row

rest exactly 12 min b/t sets

Record each set

Fitness Monday 9.8.2014

A. Build to a 5 Rm Front Squat

B. Tabatta Push-up **Lowest Score**

C. 800m x 3 Rest is 1/3 work time

*** Record Ea Set***