12112013

SKILL

20 minutes to find 1 RM split jerk from the rack

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WOD

3 min EMOM
5 burpees, then max CTB pull-ups with the remainder of the minute

rest 1 min

3 min EMOM
5 Burpees, then max ring dips

rest 1 min

3 min EMOM
5 Burpees, then max 10 yard shuttle sprints

13102013

SKILL

5×5 front squats with a 3-5 second pause

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WOD

5 min AMRAP

3 Deadlifts 275/185
7 Push Press 115/75

12092013

SKILL

Hang power clean
6 reps* every minute on the minute for 7 minutes
*Reps are done unbroken

WOD

20 Min AMRAP
2 Squat Cleans 155/105
4 Handstand Push Ups
8 Toes to bar

12062013

Skill: N/A

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WOD

Do this hero WOD from the bottom up… Backwards

“Nutts”

For time:
10x Handstand Pushup
15x Deadlift @ 250/165-lbs.
25x Box Jump, 30″
50x Pull-up
100x Wall Ball @ 20/14-lbs.
200x Double Under
400-meter Run with 45/25-lb. plate