Saturday 11/1/14

Main – WODMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders

Thursday 10/30/14

Main – WODGymnastics15 Minutes Muscle Up Progressions/PracticeSkill10 Minutes Rope Climb PracticeMetconMetcon (AMRAP – Rounds and Reps)7 Minute AMRAP 6 Thursters (75/55) 12 SDHP (75/55)MetconMetcon (AMRAP – Reps)3 Minute AMRAP Max KB Swings (53/35)...

Wednesday 10/29/14

Main – WODWeightliftingDeadlift (7×2 w/ 6 Sec. Negative AHAP)MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of: 15 Med Ball Sit-Ups 10 Push-Ups 15 Med Ball Sit-Ups 30 Air Squats

Tuesday 10/28/14

Main – WODWeightliftingSplit Jerk (8 Minute EMOM 1 Rep @ 80%)MetconMetcon (Time)Shoulder to Overhead (155/105) 7-6-5-4-3-2-1 Burpee Box Jumps (24/20) 14-12-10-8-6-4-2