10.29.2014

SWOD TABATA Abs WOD Double (53/35) EOMOTM AMRAP Complex Double KB Complex: 1 KB Pushup 4 alternating KB renegade rows 3 Deadlifts 4 alternating KB renegade rows 1 KB Pushup Rest on off minute Continue on the rep you left off on. Continuous count for the entire WOD

10.23.2014

SKILL HANDSTAND HOLD/HANDSTAND WALK SKILL WORK WOD IN 15 MINUTES COMPLETE THE HEAVIEST COMPLEX OF: 2 POWER CLEANS, 2 FRONT SQUATS, 1 JERK, 1 BACK SQUAT, 1 JERK- 4 ROUNDS WITHOUT DROPPING THE BAR