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October 7, 2015

7
Oct

October 7, 2015

WOD

Strength – Power Clean + 2 Front Squats

Health – Front Squats 3×10

Fitness/Performance – 7×1 @ + 5-10 lbs from last week

then

Press

Health – 3×10

Fitness – 4×6 @ 7-8

Performance – 4×6 @ 75-80%

 

Met Con – 2 Rounds for reps

Health – 2 min AMRAP

10 Kettlebell Swings 35/18

10 Shoulder to Overhead 65/45

2 min Rest

2 min AMRAP

15 Wall Balls 10/6

15 Box Jumps 16/12

2 min Rest

 

Fitness – 2 min AMRAP

10 Hang Power Cleans 75/53

10 Shoulder to Overhead

2 min Rest

2 min AMRAP

15 Wall Balls 14/10

15 Box Jumps 20/16

2 min Rest

 

Performance – 2 min AMRAP

10 Hang Power Cleans 95/63

10 Shoulder to Overhead

2 min Rest

2 min AMRAP

15 Wall Balls 20/14

15 Box Jumps 24/20

2 min Rest