WOD 10.9.15 Technique: 5rm Bench Press **Compare results to 6 weeks ago** Festivus WOD 2 10 min AMRAP 50 bar facing burpees 30 back squats 95/65 10 T2B October 10, 2014/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2014-10-10 12:59:402014-10-10 12:59:4010.9.15
WOD 10.8.14 200 du’s (sub is jump squats) 150 sit ups 100 swings 55/35 50 OHS 95/65 25 snatches 95/65 FT **Athlete can break up reps** October 8, 2014/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2014-10-08 22:39:472014-10-08 22:39:4710.8.14
WOD 10.7.14 Four TABATA’s 20 sec work 10 sec rest of the following: 1. Pull Ups rest 2 min 2. Hollow Rocks rest 2 min 3. Shuttles rest 2 min DB Shoulder Press 35/20 **As a class 4 min plank hold** October 8, 2014/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2014-10-08 22:34:432014-10-08 22:34:4310.7.14
10.9.15
Technique: 5rm Bench Press
**Compare results to 6 weeks ago**
Festivus WOD 2
10 min AMRAP
50 bar facing burpees
30 back squats 95/65
10 T2B
10.8.14
200 du’s (sub is jump squats)
150 sit ups
100 swings 55/35
50 OHS 95/65
25 snatches 95/65
FT
**Athlete can break up reps**
10.7.14
Four TABATA’s
20 sec work 10 sec rest of the following:
1. Pull Ups
rest 2 min
2. Hollow Rocks
rest 2 min
3. Shuttles
rest 2 min
DB Shoulder Press 35/20
**As a class 4 min plank hold**