WODs 10.10.16 - 10.14.16 - BOA Week - Gym closed for event on Saturday

Monday

With a partner complete the following.  Both partners do both parts of each round.

P1 - Runs 400

P2 - ME Stone over shoulder

P1 - Runs 400 Backwards

P2 - ME Tire Hammers

P1 - Side shuffles 200 

P2 - ME S/A Russian KB Swings 53/35

P1 - Karaoke 200 meters

P2 - ME WB shots

Tuesday

EMOM for 10 Mins

The complex is touch and go. Add weight as needed.  Score the heaviest complex.

1 Hang Clean

1 Power Clean

1 Squat Clean

Then for time:

100 DU's

25 T2b

25 DL 225/155

50 Box Overs

Wednesday

With a partner

5-4-3-2-1  OHS (if you do not have a mature squat do front squats but practice OHS with light weight)

Both partners complete all sets. Score is total load of all sets. 

Then

8 rounds 

250 Row 

15 Burpees

Thursday

4 - 100 Meter Sprints with 90 seconds rest between.

Then

15 AMRAP 

5 Pull Ups

Farmer around building 70/53

Back Squat BW 10 Reps (Must be from ground)

Friday

Run 5K