WOD 23/10/2015

HEAVY

Build your daily 1RM of FRONT SQUAT from load: 5 – 3 – 3 – 1 -1 – 1

WOD

3 ROUNDS

45″ FRONT SQUAT @ 40% OF 1RM
45″ JUMPING SQUAT
45″ SHUTTLE RUN
45″ DU

3′ REST

WOD#7

Heavy: front squat
4×8 @75% rest 2’30”

Rest: weighted chin ups
3×8 increase each set

Wod: E.M.O.M 16′

EVEN 5 pass trought
M.E. DU

ODD 11 burpees pull UPS

WOD#5

SKILL:

A)
SQUAT SNATCH:
Ramping to 5×3 reps
with 3″ pause@bottom

B)
SNATCH PULL
3X3 @ daily Max 3 Rep

WOD: “karen”
For time
150 wall ball @ 9/6

WOD #1

RX’d
Strength: paused back squat
(3″paused at the bottom)
5×5 @65%
Wod: 4rft
30 DU
30mt sprint
30mt Prisoners lounges
15 burpees box jump**
**= unbroken set
Penalty: 30 jumping squat