(479) 644-8108

Monday 101101

30 Clean & Jerks 155/105
Full Squat Cleans
         -OR-
¬¨‚Ƭ¨‚Ƭ¨‚Ƭ¨‚Ƭ¨‚Ƭ¨‚Ć “Grace”
30 Clean & Jerks 135/95
        Then 
    Front Squats 155/105
      3-3-3-3-3 
  

Sunday 101031

Deadlifts
3-3-3
Team WOD
2 Person Teams
Run 400m
50 Burpees
75 Box Jumps 21″
100 Pull Ups
125 KB Swings 1.5/1
150 Squats
Run 400m

Friday 101029

Run 5K
-or-
Speed Work
800 m Run (rest 1 min)
4×400 (rest 30sec)
2×200 (rest 30)
Rest 1 Min
800 m Run (try to match 1st 800)

Thursday 101028

Complete as many rounds as possible 20 minutes of:
10 Squat snatch 95/65
10 Ring dips
10 Knees to elbows

Wednesday 101027

Ten Rnds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
or
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

SUNDAY 102410

“Cindy”

AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

**No 2:30 class**