Wednesday July 2, 2014

Skill: alternate w partner(rest while other works)
2 rounds
100 yard run
200 m run
30 double unders
20 box jumps

Wednesday:
4 rnds
1 min of kb snatch 53/35
1 min of chin-up
1 min of shoulder taps
1 min of rest

Tuesday July 1, 2014

Strength:
Sumo deadlift
3-3-3
Take plenty of warmup sets to make sure technique is sharp and body is warm. Then all three sets should be nice and heavy

Wod: 15 min cap
3 rounds
Run 200m
40 air squats
30 push-ups
20 toes to bar

Monday June 30th, 2014

Skill:
7 min AMRAP(partner)
Partner 1: 10 see the lights 45/25
Partner 2: max hip(back) extensions 45/25

Wod:
Death by shoulder to overhead**
Elite: 3/4 of body weight unless 135/95 is greater
RX: 135/95

**the first 5 min it will be shoulder to ovhd reps plus 5 bar facing burpees.

Friday June 27, 2014

Skill: (post wod)
100 kb swings
Athletes choice on weight

Wod:
2 rounds:
50 yd front rack lunge 135/95
*350 m front rack carry
30 push press 135/95

*in woodland the front rack carry may be 400m
**rx is a true front rack. Arms folded is a scale

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Wednesday June 25, 2014

Skill:
4 rounds
5 Barbell Rollouts
30′ hs walk

Wod
100′ burpee broad jumps
80 ab mat sit-ups
60 seconds of dead hang from pull-up bar
40 yard waiter walk 53/35*
20 strict pull-up