Monday September 30th

Monday Sept. 30th

Skill:
5-10 strict
pullups
ring dips
pushups

W.O.D.
6 squat cleans
9 jumping pull ups
12 wall balls
200m sprint
4 rounds for time

Wednesday Sept. 25th

Wednesday September 25th:

Strength:
3X7 Back squats

W.O.D.
2 rounds
200m row sprint
10 over the bar burpees
200m run
10 chest to bar pullups
200m row sprint
10 db push press
200m run
10 db hang power cleans

Monday September 23rd

September 23, 2013

Skill:
Find heavy 1 RM snatch

W.O.D.
5 power snatches
10 overhead lunges
20 double unders

Wednesday September 18th

Sept. 18th

Skill:
10x10 unbroken box jumps

W.O.D.
10 min AMRAP
5 power cleans
10 pushups
15 air squats

Thursday Sept. 5th

Thursday September 5th:

Find 1 Rep Max Deadlift

then:
3 Rounds
500m row
12 Deadlifts
21 box jumps

Wednesday Sept. 4th

Wednesday September 4th:

3 Rep Overhead Squat

W.O.D.
10 kb overhead walking lunges on right arm
10 GHD situps
10 kb overhead walking lunges on left arm
10 wall balls

7 min AMRAP