WOD 10-21-14

by Crossfit East 10 on October 21, 2014

October 21, 2014

Focus:

Handstand Shoulder shrug
3x30s

4×10 sit ups

4×10 leg swings

Strength:

15min

Power Snatch

4×5

Find a heavy 5rm TnG Power Snatch

WOD

800m run
10 clean and jerks 135/95
10 pull ups
X3 rounds
800m run
For Time

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WOD 10-20-14

by Crossfit East 10 on October 20, 2014

October 20, 2014

Focus:

Arch hold w/PVC

2x1min

Hollow Body w/PVC

2x1min

Pass throughs

2×20

Run 200m x2

Strength:

4×5 close grip bench press

Moderate to heavy 5reps

WOD:

15min Amrap

(Teams of 3)

150 cal row
100 burpees
50 30in box step ups
25 KB 1 arm squats 35lbs

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WOD 10-17-14

October 17, 2014

October 17, 2014 “Make a weakness your strength today” Focus: Push Jerk Prep Partner front rack stretch 3x1min Explosive squats 4×10 Strength: 15min Power Clean & Push Jerk 4X5 TnG WOD: 3 rounds of: 10 Pullups 10 Thrusters 95/65# 2:00 ME Burpee Box Jumps 24/20″ 3 rounds of: 10 Pullups 10 Thrusters 95/65

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WOD 10-16-14

October 16, 2014

October 16, 2014 Focus: Air Dyne 30s x4 Hip Opener 3×1:00min Pass throughs 4×10 Gymnastics: Max Distance Handstand walk 3×1:00min ME strict HSPU Or max effort hold Partner WOD 15min Amrap P1- 400m run P2- 8 push press ME sit ups with time remaining *score sit ups only

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