(636) 575-0688 | 400 Bailey Rd Crystal City, MO 63019

WOD Blog

Sep 242014

Thursday 9/25/14

2 min stations
After each station 2 min rest
135/95 for all weighted movements
1) 250m row, 10 thrusters
2) 2 rounds of Cindy, ME clean and jerk
3) 10 burpees,  ME OHS
4) 8 squat cleans, ME hspu
5) ME snatch
6) 200m run,  ME hang power cleans
7) 15 front squat,  ME muscle ups
8) 50 air squats,  ME jerks
9) 30 box jumps,  ME deadlift
10) 15 K2E,  ME hang power snatches

Sep 232014

Wednesday 9/24/14

image

Chas moving heavy weight!  Way to go!

7 min Amrap
20 double unders
1 snatch 105/75
20 double unders
2 snatches 105/75
20 double unders
3 snatches ……

Sep 222014

Tuesday 9/23/14

10 goblet squats 53/35
0:20 L sit
15 pull ups
0:20 L sit
20 push press 105/75
0:20 L sit
15 pull ups
0:20 L sit
10 goblet squats
0:20 L sit

Sep 212014

Monday 9/22/14

Every 2 min for 8 min
3 position clean plus 1 split jerk
Rest 90 seconds
Then
400m run
12 power cleans 185/125
300m run
9 p cleans
200m run
6 p cleans

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    (636) 575-0688
    400 Bailey Rd
    Crystal City, MO 63019

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