09/20/2014

WOD: Partner Fun:

Part 1: 5min AMRAP of:

10 (5 each)Tire flips then 10 wall ball passes  *One person flips to the other, who flips it back to the first.

5 min rest

Part 2: 5min AMRAP of:

10 (5 each) ring push ups & 10 (5 each) box jumps

5 min rest

Part 3: 5min AMRAP of:

1 rope climb attempt (each) then 10 wt partner situps (5 each)

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09/19/2014

Skill: 10 min: Pull up/MU Progressions: 3-5 sets of 3 negative pull ups (5-10 sec, *add wt if you have strict), 3 x 10 Ring Rows, 10 bent over barbell rows. 3 sets of 14 MU progressions.

Skill: Good Mornings: 5 x 5

WOD: 12-9-6:
Thrusters (135/95)
CTB

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09/18/2014

Skill: 10 min to work on 3 Snatch balance.

Skill: Should Press: 1-1-1-1 working towards a heavy single

WOD: 8min AMRAP:
Start with 50 box jumps(30/24),
then amrap burpees remainder of time.

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09/17/2014

Skill: 5 rounds of cindy

SKill: Back squat: 1-1-1-1 working towards a heavy single

WOD: You have 5min at each exercise:
A) 5 sets: 30sec row, 30 sec rest. Max metres.
B) EMOTM:10-15 WB
C) complete a total of 4min of planking, rest as needed.
*resting/transition 3 min between stations

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09/16/2014

Skill: 12 min to work towards a heavy 1 clean.

Skill: Jerks 5 x 3 at 85%

WOD: For Time:
1km run
15 thrusters
15 kb swings
600m
15 thrusters
15 kb swings
200m run
15 thrusters
15 kb swings

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09/15/2014

Skill: DU Ladder : 15-30-45-60-45-30-15 (unbroken, rest as needed)

Skill: Deadlifts 1-1-1-1 working towards a heavy single.

WOD: For Time:
5-4-3-2-1:
Squat Snatch(135/95)
strict HSPU
strict pull up

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09/13/2014

Skill: Tabata Plank holds: 8 sets of 20 sec plank, 10 sec rest.

Skill: 10min goat/skill you missed this week.

WOD: 7 rounds: (95/65)
7 DL
7 Thrusters
7 ring rows
200m run

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09/12/2014

SKill: 10 min to work on 3 power clean

SKill: Back Squat 3 x 3 at 85%

WOD: 15min AMRAP:
20 wall balls
20 burpees
20 kb swings
20 TTB.

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09/11/2014

Skill: 10 min: 10 tactical frog, 10 barbell thrusters, 10 ft HS walk/hand releases, 1 min plank hold.

Skill: Shoulder Press: 3×3 at 85%

WOD: 2 rounds:
2.5 min round: 200m row, AMRAP Box Jumps remainder of time.
Rest 2.5min
2.5 min round: 200m run, AMRAP DU reminader of time.
2.5min rest.

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09/10/2014

Skill: 12 min to work on 3 hang snatch

SKill: Front Squats 3 x 5 at 80% on 3min rest.

WOD: For Time: 10-1:
pull ups
push ups
air squats

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