Saturday Oct. 30 2010 Wamup: Hip Mobility Split Jerks (from rack, practice form with repeat reps or go for a max single) Partner WoD: for 15 minutes: Partner 1 Does 200m Farmer Carry (24/16) Partner 2 Does as Many Box Jumps (24/20) as Possible At switch, both partners...


Friday October 29 2010 Warmup: Practice Double Unders – 5 min. Lift: 5-3-1 Deadlift WoD: Double Alternating Tabata: Kettlebell Swings (24/16) Burpees


Thursday Oct 28 2010 Skills/Warmup: POSE tech Run 400m 3 Position Clean WoD: 3 rounds for time: 10 Chest to bar pullups 10 DB Hang Squat Clean 50/30 Run 400m


Wednesday October 27 2010 Warmup: Row 500m 20 Pistols 20 Archer Pushups (split the pistols and pushups up however needed) Lift: 5-3-1 Bench Press WoD: 25-20-15-10-5 Pushups GHD...