Oct 19 2014

WOD 10/20

A. 4 Rounds
Front Squat 3-5 by feel
Max Set Kip Pull-ups
Rest 2:00
*Total Pull-ups recorded

B. 10:00 AMRAP
10 Burpees
10 Thruster @ 95/65
*Completed rounds recorded

“Be brave. Take risks. Nothing can substitute experience.” -Paulo Coelho

44

Oct 17 2014

WOD 10/18

Post Test Week
12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded

11:00 am Skills with Tim and Ben!
Pistols & Rope Climbs!
REGISTER HERE

timpistol2ben wells

Oct 16 2014

WOD 10/17

A. 10:00 EMOM
2 Power Snatch @ 60%

B.10:00 EMOM
2 Front Squats @ same weight as “A”

C.10:00 EMOM
2 DL @ same weight as “A”
*3:00 Break b/t A, B, & C

or

Make up Day

>>DETAILS<<

Join Coaches Tim & Ben for Rope Climbs & Pistols tomorrow morning at 11:00 am!

ropes

Oct 15 2014

WOD 10/16

5K Run for Time
*35:00 Time Cap

“Change your thoughts and you change your world.” -Norman Vincent Peale
Oct 14 2014

WOD 10/15

A. Back Squat 5 RM @ 30X0 15:00

B. 1 RM Press in 10:00

C. 1 RM WTD Pull-up @ 30X0 10:00

*weights recorded

Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle

vy

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