WODS for the week of 10-26-15 to 10-30-15

Monday–  Postponed from last thursday.  AMRAP in 20.  1 Burpee, 2 Pullups, 3 Crossover Pushups, 4 Reverse Lunges, 5 Double Unders.

Tuesday–  “DT”–5 Rounds for time.  12 Deadlifts, 9 Hang Cleans, 6 S20 @ 155/105

Wednesday– Every 3 minute on the minute x 5   A) Five laps 5m shuttle run, 10 KB Swings 24/16.   B) 5 Box Jumps 30″/24″, 5 Pullups  c2b/chin above bar.  C) 30 Seconds @ 100%on the C2 Row for max calories.

Thursday–  Strict Shoulder Press.  Work to a heavy 3RM.   Work TBD

Friday– Randy+Karen+Griff (originally performed on 8-31-12) is as follows

25 hang power snatches at 75/55

50 wallballs 20/14

Run 800

25 hang power snatches

50 wallballs

Run 400 backwards  (here we will alter the course for the backwards run somewhat)

25 hang power snatches

50 wallballs

Run 800 m

For time.  There’s some decently funny comments following this workout on the original date.