WOD – 2-7-17

Snatch work
3×1 @ 75% #115
2×1 @ 80% #120
1×3 @ 85% #130

snatch pull 3×3 @ 90% #140

——————-
E3MOM
Min 1: row 10 cals
Min 2: 5 ground to overhead with #135
Min 3: :30 sec plank hold

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7 rounds for time

6 front squats
9 push press
row 15 cals

17:04

WOD – 1-19-17

Bent over rows 3r x 5s 205
Lateral dumbell/kettlebell raises 10r x 4s #25
Bentover dumbell/kettlebell raises 10r x 4s #20
Bamboo Kettlebell presses* 10r x 4s #35 2 sets to the front, 2 sets to the back
Kettlebell Turkish Get Ups 2r x 2s #53 2 set each arm, hold in sitting position w legs out front, sitting up straight :30 each arm
Assault bike – Max Cals/:30, rest :30 x 12 – Score is number of cals 96cals…then 100 @ 10:00 mark

WOD – 1-12-17

Bent over rows 5r x 5s 185
Lateral dumbell/kettlebell raises 10r x 4s
Bentover dumbell/kettlebell raises 10r x 4s
Bamboo Kettlebell presses* 10r x 4s #32 2 sets to the front, 2 sets to the back
Kettlebell Turkish Get Ups 4r x 4s #53 1 set each arm, hold in sitting position w legs out front, sitting up straight :30 each arm
Tabata Abs 2 rounds (8:00) Ab Mats, Hollow Rocks, Scissor Kicks, Plate twists
GHD Back Extensions 10r x 4s
100 cals Assault Bike for time 10:01