WOD 171013

Strength:

Shoulder Press 3x5

40lbs

Metcon:

16 min EMOM:

- odd minute 3 Power Snatches (115/75) 35lbs

- even minute 10 burpees

Burpees in a CF box, ie Crossfit Vidatha is not
as bad as compared on grass with uneven ground, ie MetCon X

WOD 141013

Strength:

Back Squat 3x5

105lbs

Metcon:

21-15-9

- Thruster (95/65) 35lbs

- Jump Over Bar Burpees

*10 min timecap

WOD 121013

Running “DT”

5 Rounds of:

55lbs

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

400m run

(155/105 is Rx’d)

Forgot to take my time

WOD 101013

Strength:

Deadlift 3RM 

90lbs

Metcon:

20 OH Lunges (45/35 plate) 25lbs

Then 5 rounds of

-5 Deadlifts (225/155) 85lbs

-10 toes to bar

20 OH Lunges (45/35 plate)

Time - 9:03

WOD 081013

Strength:

Back Squat 3x10

100lbs

Metcon:

For Quality

7 rounds of

-10 russian step up (50% of 3x10 BS), 5 on each side 35lbs

-10 Pushups

WOD 031013

Strength :

Power Cleans 3 x 3

55lbs

Metcon :

21-15-9

Wall Balls (10)

KB Swing (8kg)

Ball Slams (20)

Time - 7:03

WOD 011013

Strength :

Bench Press with KB 3 x 5

Pull up 3 x 5

8 kg KB + green band

Metcon :

10 rounds for time

5 Deadlifts

1 Hang Power Clean

3 Front Squats

1 Clusters

45 lbs

Time - 6:25