Note the new warm-up moves this week. Sots Press and Snatch Balance we have done before, but they will be new to some. Introduced for the first time are GHR’s on the board.  These are done on the GHD’s. It feels like a dog is chewing on your hamstrings. Gotta make something stronger! Not written down, but you’re welcome to check out the slam balls Brian brought in. Whew, so much fun!

MONDAY 10-14-13
10 Rounds each for time:
100 meter Sprint
90 seconds Rest

TUESDAY 10-15-13
Tabata Squat
then
Max reps Pull-ups in 4 minutes
Score is lowest reps/cycle squats times # reps pull-ups.

WEDNESDAY 10-16-13
Hang Power Cleans
3-3-3-3-3-3-3

THURSDAY 10-17-13
“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

FRIDAY 10-18-13
“Hotel Wod # 3”
AMRAP in 20 minutes:
5 Push-ups
10 Sit-ups
15 Squats

SATURDAY 10-19-13
Open Gym with Dylan
Open 8-10am

Posted in Workout of the Day