Thursday July 3, 2014

Skill:
12 min
rope climb practice

WOD: 20 min cap
100 wallballs
80 kb swings 53/35
60 alt pistols
40 hang squat cleans 75/55
20 muscle ups

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.