(479) 644-8108

Tuesday Oct 22 2013

2 RFT of

12 Squat Cleans 
12 C2B
12 DB G2OH
12 Pistols
12 GS Box Jumps 24/20
12 Dips
12 HSPU

RX1 135/95 RX2 115/85 RX3 95/65

Extra Credit
50 Goblet Squats
*5 Burpees every time KB hits ground

0r 
for time
Row 1000m
50 Wallballs 

Monday Oct 21 2013

Strength 
OHS 
25:00 establish 3 rep max

Cash Out
150 II Unders
150 SU

*Every even minute complete 1 pull up and i burpee

Sunday Oct 20 2013

WOD
2 Person Teams

5:00 
Establish 1RM 
Snatch (power/squat)

then 

“Randy”
75 Power Snatches
75/55

and

“DT”
5 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks
155/105

and 

800m Team plate run
*plate must be carried overhead

Post combined snatch load and total time of Randy, DT, and plate run as score.

Friday Oct 18 2013

WOD
AMRAP 5:00
5 Thrusters RX1 135/95 RX2 125/85 RX3 115/75
25 II Unders

Rest 5:00

AMRAP 5:00
10 KBS 1.5/1
10 T2B

Cash Out 
5:00 cool down nice easy pace
Run/Row/Bike 

Thursday Oct 17th 2013

Awesome numbers on front squats today. A ton of PR’s and everyone has lost their love for the song “Thunderstruck”.

WOD
AMRAP 20:00
Run 400m
10 Deadlifts 185/135
5 MU

Wednesday Oct 16th 2013

Refresher
RX – Means workout was completed as prescribed with NO modifications or range of motion violations

ROM –  Means you completed the workout with RX loads, but could not reach full range of motion (ie chin above the bar, depth, full lock out, II Unders etc

Scaled – Had to modify the workout 

There is no shame in having to scale or have ROM issues. It gives us something to work on and get better at. EVERYONE one in the gym has a weakness and could get better. Egos are not allowed. They cause injury…..Be smart and train safe.

WOD

Front Squats

2-2-2-2-1-1

then

EMOM 10:00
1 Clean P/S
1 Push Jerk
1 Split Jerk

*Adjust weight as needed. Post 1RM on FS and highest completed set of EMOM

then

Cash Out
Thunderstruck