10/20/2015 W.O.D.

Skill Double Under Practice For Time: 100 Double Unders or Attempts MetCon 17 Min AMRAP 10 Box Jumps (24/20) 15 Front Squats (95/65) / (135/95) 20 KB Swings (55/35)

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10/19/2015 W.O.D.

Strength 3×5 Push Jerks @ 70% of 1 Rep Max MetCon 400m 50 Air Squats 40 Sit-Ups 30 H.R. Push-Ups 800m 30 H.R. Push-Ups 40 Sit-Ups 50 Air Squats 400m

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10/16/2015 W.O.D.

15 Minutes Mobility MetCon “Mary” 20 Min AMRAP 5 H.S.P.U/ Deficit Push-Ups 10 Pistol Squats/ Assisted Pistols 15 Pull-Ups

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10/15/2015 W.O.D.

Skill Handstand Push-Up Progression Metcon 4 Rounds 200m Run 12 KB Swings (55/35) 400m Run 12 Ring Dips / Box Dips Scaled

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10/14/2015 W.O.D.

Strength 5×5 Push Press @ 70% of 1RM 5×5 Jerk Balance MetCon “Grace” 30 Clean and Jerks (95/65)/(135/95) 10 Min E.M.O.M. Evens: 10 Burpee to Plate Odds: 10 Medball Sit-Ups

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10/13/2015 W.O.D.

Strength: Find 1 Rep Max Thruster MetCon: 21-18-15-9 Deadlifts(135/95)/(225/135)P H.R. Push-Ups/ H.S.P.U    

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