October 1/15: Who Loves Burpees?

Strength:

Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)

WOD:

4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>

August 31/15: Rough Tough WOD!

August 31/15: Rough Tough WOD!

Strength:

10 minutes to establish the following heavy complex:

squat clean + hang squat clean + front squat

WOD:

For time do the following

10 reps of the strength complex at 90% of the weight you reached

1 mile run

10 reps of the strength complex at 90% of the weight you reached

pcf1