10/30/2014

Skill: 3-4 sets: 8 bentover pulls.  8 scapular pushups.  3 wallwalk ups/HS walk practice.  3 floor to stand rope climb.

Skill: TGU: 10 min

WOD: Jackie: For Time:
1000m row
50 thrusters
30 pull ups

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10/29/2014

Skill: Snatch.  15 min to build to a heavy single.

Skill: Back Squats: 5 x 2

WOD: 6 rounds: 6 diips, 8 pistols, 10 TTB

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10/28/2014

Skill: 10 min: 30 sec HS. 20 sec hang from bar. 10 sec support hold.

Skill: DL: 5 x 2

WOD: 8 sets total:
First 4 sets:  20sec amrap PC (115/80), shuttle sprints remainder of 40sec. Rest 2min.
Last 4 sets: 20 sec amrap Wall balls, shuttle sprints remainder of 40sec.  Rest 2min.

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10/27/2014

Skill: 3 sets of 6/side russian step ups.

Skill: 12 min alt EMOTM: 5-7ring rows @ 5111, 5-7 decline pushups

WOD:
7 min AMRAP:5 strict pull ups, 10 OHS (65), 20 DU.
7 min rest.
7 min AMRAP: 5 HSPU, 10 over top Box Jumps, 20 KB swings.

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10/25/2014

Skill: Front Squats: 5 x 3 10 min. (work @41×0 tempo).

Skill: 12 min E2M 3 eccentric pull ups (HARD).

WOD: For Time: “DT”
5 rounds: 12 DL, 9 HPC, 6 jerks, 155/105

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10/24/2014

Skill: Snatch: 1 power, 1 squat. 10 min.

Skill: Shoulder Press: 5 x 3

WOD:
A) 50 wt step ups (65/45). Rest equal work time.
B) 50 Burpees, jump high rest equal work time.

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10/23/2014

Skill: OHS: 5 x 5

Skill:  5 sets: 8 barbell rows, 15 sec bar hang

WOD: For Time:
9-6-3 Power cleans(115/80) and HPSU
50 Wall Balls
9-6-3 Thrusters and Pull ups

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10/22/2014

Skill: 8min EMOTM 3DL @80%.

Skill: Jerks: 5 x 3

WOD:
A) ROW: 5 rnds: 30 sec on, 30 sec rest
B) Rope Climbs: 2 every 2 min for 5 total

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10/21/2014

Skill: 10 min gymnastics: 20 rocks (fr&bck), 6 roll back squats/pistols, 10 kips on bar (no pull), 3 wall walkups.

Skill: Snatch Pulls 5 x 5

WOD: 4 sets: 20 sec snatch@65, 20 sec Pull ups, rest 40 sec. then 4 sets: 20 sec push press, air squats

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10/20/2014

Skill: 3 sets of 2 back squat at 85-90% on 2 min rest.

Skill:  5 sets of 5: Bench Press and DB rows.

WOD: 15 min AMRAP:
10 KB swings
10 Box Jumps
10 Burpees
30 DU

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