Monday, Oct. 20, 2014

It was a sweaty, successful Saturday despite Hurricane Ana. Thankful that the storm has passed!

102014 WOD

A. Tabata 4:00

Alternating windshield wipers

Double-unders

B. Back squat  [ month 2 ]

ADD 10# to 1RM and recalculate the following, based on your new working weight (90% of 1RM)

65% x 5

75% x 5

85% x 5+

C. “Nasty Girls”

Three rounds for time:

50 air squats

7 muscle-ups*

10 hang power cleans (135/95)

* Muscle-up sub will be bar muscle-ups or 1 chest-to-bar pull-up/1 dip per MU

>> On-Ramp

Three rounds for time:

25 air squats

7 ring rows / 7 dips

10 hang power cleans AHAP