Friday 10/31

Skill:

Snatch

Wod:

Amrap 12

7 power snatch 115/75

14 toes to bar

200m run

NBCF Competitors

WOD- 135/95

Turn up aftermath 

Thursday 10/31

"Turn up Thursday "

Wednesday 10/29

Strength:
7 x 3 speed deadlifts

WOD:
"Diane"

Kirbie Humble 

Tuesday 10/28

Skill: 
OHS and Handstand hold

WOD:
3rft
15 OHS
30 Abmat sit ups
45 double unders

Monday 10/27

Strength:

Emom 10

Even: 5 strict press - add 5#

Odd: 20 air squats

Wod:

For time

21-15-9

KBS 53/35

Pull ups

400m run after each

NBCF Competitors 

WOD- KBS 70/53 and C2B

Friday 10/24

Strength:

Deadlift 5 x 3 climbing 

Wod:

"Karen"

Thursday 10/23

Strength:
Strict Press 3 x 5 across add 5#
Bent over row 3 x 5 across

WOD:
AMRAP 9
20 kbs 53/35
15 pull ups
10 ring dips

NBCF competitors
Strength: split jerk 5 x 3

WOD: strict pull ups