Wednesday, October 30, 2013

October 30th

10-30-13

10 min EMOM alternating:

3 Front Squats + 3 Thrusters
15 sec. plank each side

W.O.D.
100 kb swings
100 sit ups
100 jumping pullups
100 air squats

Wednesday, October 16, 2013

Wednesday Oct. 16th

10-16-13

Strength:
Clean and Jerk
5-5-3-1-1-1

W.O.D.
top to bottom for time
50 walking lunges
50 double unders
50 push ups
35 knee to elbow
35 kb swings
35 box jumps
20 burpees
20 pullups
20 sit ups

Monday, October 14, 2013

Monday October 14th

10-04-13

Strength work:
Find heavy Squat Clean, Hang Power Clean

W.O.D.
Squat Clean
Push up
Sit up

1....2....3...4....5....ect.
10min AMRAP
Everytime you hit a set of 5, you must row 250m.

Wednesday, October 9, 2013

Wednesday Oct. 9th

Wednesday Oct. 9th

Skill:
Handstand strength

W.O.D.
21-15-9
Toes to Bar
Box Jumps
Overhead squats

Monday, October 7, 2013

Monday October 7th

October 7th:

Skill: Handstand work

W.O.D.
15 min AMRAP
10 pull ups
20 push press
30 air squats