08092013

Some of you have been taking time off. Well, it’s time to get serious. Show up and get after it.

Skill: Rope Climbs

Wod:
7 rounds
7 Handstand push-ups
7 Thruster 135/95
7 Knees to elbows
7 Deadlift 245/165
7 Burpees
7 Kettlebell swings 70/50
7 Pull-ups

08082013

Skill: 15 min cap
Behind the Neck Snatch Grip Push Press
6×2 (all sets count)

Skill 2: 7 minute cap
Strict Press
2 sets of 10-20 (95/65)

WOD:
Buy in: Run 200m
3 rounds
Bear Crawl 50 yards
20 Pull-ups
Cash out: Run 200m

08072013

Someone is going to need you to encourage them through this one! Show up, encourage, and leave a more fit athlete!

08062013

Skill: ovhd squat
5-3-3-1-1-1-1

Wod:
5 rounds
11 ovhd squats 135/95
11 toes to bar
11 abmat sit-ups

08052013

Skill:
15 minutes
Muscle Up/gymnastics
Practice

WOD:
20 minutes to find max

Bear Complex x 5
1 Bear Complex=
1 power clean
1 front squat
1 push press
1 back squat
1 push press