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WOD 10.23.14

Workout of the Day 10.23.14 Skill of the Day: OHS w/barbell 3 minute 5 rep EMOM (Jerk Grip) Strength: Jerk 5×3@75% WOD: 16 min AMRAP 6- Squat Cleans 95/135# 6- S2OH 95/135# 12- Pull-ups Post Rounds & Reps…

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Endurance WOD 10.23.14

Endurance WOD 10.23.14   3 Sport-  A/R Day Pick one sport and do 30-45 min Skills and Drills Running- A/R Day 70% paced run for 20 minutes then skills and drills for M- 30 mins  

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Endurance WOD 10.22.12

Endurance WOD 10.22.14 3 Sport-  Swim- 20mins Non-Stop Bike- 6mile / Rest/ 5mile/Rest / 4mile /Rest 1/2:1 Ratio Ensure you rest 3+hrs between A&B  Running- Speed/Interval Day M- 7x400m / 2x800m H- 5x400m / 2x800m S- 3x400m / 2x800m These


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