Month: October 2014

Strength/Skill – 1 RM Strict Press WOD 7 min AMRAP 10 wipers 10 Power Snatch Rest 1 minute 7 min AMRAP 10 Pull-ups 10 Back Squats (taken from the ground) Rx – 95/65 Advanced – 75/55 Beginner – 55/45

12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…

For time: 50 KB SDHP 53/35 20m Burpee Broad Jump 40 KB Swings 53/35 20m Burpee Broad Jump 30 Goblet Squats 53/35 20m Burpee Broad Jump 20 KB Power Snatches 53/35 Alternating L&R 20m Burpee Broad Jump 10 KB Pistols 53/35 Alternating L&R Weighted Pull Ups 5X3

EMOM for 10mins–5 deadlifts @255/205 EMOM for 10mins–5 front squats @185/145 EMOM for 10mins–5 push press @135/95

100 D/U’s 25 push press 115/85 25 pull ups 25 Sit Ups 100 D/U’s 20 push press 20 pull ups 20 Sit Ups 100 D/U’s 15 push press 15 pull ups 15 Sit Ups 100 D/U’s 10 push press 10 pull ups 10 Sit Ups 100 D/U’s 5 push press 5 pull ups 5 Sit…