Members WOD Day
Skill: Snatch Balance
-5 x 5 increasing in weight each set
Miss Kelly's WOD:
"Buy In" 10 Turkish Get Ups (comfortable weight)
-5 each arm
3 RFT
21 Dead Lifts
-RTG 205/135 Rx 155/115
15 Burpees over the Bar
9 HRPU
Remember we have Technical Lifting class at 11 am and 7 pm today
Wednesday 11/06/13
SKILL:
10 EMOM of
1 min SU and 1 min of DU
WOD:
5RFT
5 Over head press with axle bar
-RTG 110/75 RX 90/50
50M axle carry
(same weight for OHP, axle must be carried at waist)
"buy out"
200M
sled pull
-90/45 fat boy sled.... 180/90 for big sled
10 EMOM of
1 min SU and 1 min of DU
WOD:
5RFT
5 Over head press with axle bar
-RTG 110/75 RX 90/50
50M axle carry
(same weight for OHP, axle must be carried at waist)
"buy out"
200M
sled pull
-90/45 fat boy sled.... 180/90 for big sled
Tuesday 11/05/13
SKILL:
Bench Press
follow Wendler
WOD:
4 RFT
10 lunges
-RTG 95/65 RX 85/55
20 Ring rows
20 KBS
- RTG 70/53 RX 53/35
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