(479) 644-8108

Saturday 101106

Lumberjack 20
20 Deadlifts 275/185
20 KB swings 2/1.5 pood
20 Overhead Squats 115/75 
20 Burpees
20 Pullups (Chest to Bar)
20 Box jumps 24/20
20 Squat Cleans 115/75
Run 400M Between each Movement
Compare to 091205

Friday 101105

Snatch one rep every minute
on the minute for 15 minutes.
Post Lowest and Highest Loads
  -Or-
Technical Work
75 Snatches 75/65/45

Thursday 101104

Tuesday 101102

¬¨‚Ć “Barbara
Five rounds, each for time of:
   20 Pull-ups
   30 Push-ups
   40 Sit-ups
   50 Squats

Rest precisely three minutes between each round
Compare to 100505

Tuesday 101102

3 rounds for time of:
10 HSPU
25 Box Jumps 30″/24″
50 II Unders
5 Burpees every minute on minute
Compare to 100615

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)