Month: October 2015

Wed 10.21.15

Skill: Rope Climb WOD: Partner Chipper 30 Min AMRAP 50 Cal Row 50 Cleans (135/95) 200 ABMAT Sit Ups 100 KBS (70/55) 100 Pull Ups

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Tues 10.20.15

SKILL: Snatch- The Transition, 1 rep every 30 seconds, 80% of 1RM Snatch  WOD: For Time With 25 min on the clock complete: Randy –

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Mon 10.19.15

Strength: Front Squat, 7×1, Every 2 min (start at 90% of 1RM) WOD:  3RFT 10 Front Squats (70% of today’s 1RM)* 15 Bar Over Burpees

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Sat 10.17.15

Sled Push Mountain Climbers Rower Wall Sit Rope Slam SSJ Shoot Through KBS Plank Slam Ball TRX Row 30:20 (2x) 40:20 (1x) 20:20 (2x)

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Fri 10.16.15

Strength: S2O, 4×3, every 90 Seconds (start at the weight you finished with on 9.24 or 10.8) WOD 15 Min Ladder 10 Double Unders 1 Rope

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Thurs 10.15.15

Strength: Bentover Row, 4×8, Every 90 Sec (9.22.15 http://isabellafitness.com/wp-content/uploads/2015/09/IMG_3269.jpg) WOD: 10RFT, Alt Parts Each RD Part 1: 5 Deadlifts (255/185) 15 Wall Balls (20/15) Part 2:

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Wed 10.14.15

Skill: The Kip WOD: 25 Min AMRAP 400 Meter Run 15 Box Jumps (24/20) 10 Chest to Bar Pull Ups Shoutouts: Jeanette BDay   Box

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Tues 10.13.15

Strength: Squat Clean. 4×3, EMOM, 80% (no hang) WOD: 4RFT  21 OH Lunge Steps 1 for 1 (115/65) 15 HSPU 9 Squat Cleans (115/65)* *Every

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Mon 10.12.15

Skill: Snatch: First Pull (DL), 1 pull every 30 sec for 5 Min (10 reps) Pull, pause above knee for 2 seconds then drop WOD:

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Sat 10.10.15

Tabata Rope Slam/Plank KBS/Push Up Box Jump/ V up Sled Push/Russian Twist TRX Row/Slam Ball Rower

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