Catching up: October 6 - 14

WARNING: LONG POST

October 14: Chipper

Julie in the bottom of the squat, working on her Starting Strength progression.

Warmup:

• Gym 2
• Burgener WU

Strength:

• Back Squat 3RM

WOD

• Run 800m
• 30 box jumps 24"
• 25 deads 225/155
• 20 sit-ups, butterfly style
• 15 double unders
• 10 pull-ups
• 800m run

MWOD

• Hamstrings
• Calves

October 12: Snatch, Wallball, Burpees.

Kirsten at the end of the WOD

Warmup: 

• Gym 1

Strength:  

• 3RM Press

WOD:5 rounds:

• 3 Snatches @ 50%
• 5 Wallballs
• 7 Burpees

MWOD

• Roll out Achilles and hams
• Lumbar and thoracic spine

October 6: CFW Saturday

The gang having a Paleo potluck after the Saturday WOD.
WOD
While one person rows 200m, the other partner works on a 15 minute AMRAP of:

• Push-ups
• Sit-ups 
• KB Swings
• DB Thrusters
• Pull-ups

(Sorry, the numbers escape me.)

After 200m rowed, partners switch, AMRAP'ing where the other partner left off.

Scores: 1. Rounds and reps;  2. Total meters rowed.