October 14, 2015

WOD

Strength – Power Clean + 2 Front Squats

Health – Front Squats 3×8

Fitness/Performance – 7×1 @ +5-10 lbs

then

Press

Health – 3×8 @ 7-8

Fitness – 4×5 @ 7-8

Performance – 4×5 @ 75%

 

Met Con – AMRAP

Health – 5 min AMRAP

15 Cals on Rower

15 Wall Balls 10/6

15 Box Jumps 16/12

2 min Rest

5 min AMRAP

12 Kettlebell Swings 35/18

12 Shoulder to Overhead 35/25

 

Fitness – 5 min AMRAP

15 Cals on Rower

15 Wall Balls 14/10

15 Box Jumps 20/16

2 min Rest

5 min AMRAP

12 Hang Power Cleans 65/45

12 Shoulder to Overhead

 

Performance – 5 min AMRAP

15 Cals on Rower

15 Wall Balls 20/14

15 Box Jumps 24/20

2 min Rest

5 min AMRAP

12 Hang Power Cleans 75/53

12 Shoulder to Overhead