Thursday Oct. 16,2014

Skill: 15 min
2-2-2-2(drop in between)
Hang full snatch
Wod: 15 min
15-10-5
Deadlift 135/95
Lateral burpee over the bar
Then Run 200 m
5-10-15
Power Snatch 135/95
Lateral burpee over the bar

Wednesday Oct. 15,2014

Skill: practice each movement with a partner for 5 min.
Handstand walk
L Sit
Bridge
Wod:
3 rounds
Run 400 m
21 kb swings 53/35
15 toes to bar or v ups
20′ hs walk (sub 20 shoulder taps on the wall or :20 sec hs hold)

Tuesday Oct. 14,2014

Mary
20 min AMRAP:
5 Handstand push-ups,
10 1-legged squats (alternating),
15 pull-ups.

Monday Oct. 13,2014

Skill: 20 min
2 deadlifts+1 clean+1 split jerk
Wod: 10 min cap
30 cal row
30 burpees
30 ctb pull-ups

Friday Oct. 10,2014

Skill:
6 min partner AMRAP
One athletes does 8 ghd sit-ups. One holds plank. Then they rotate after every round.
Partner Wod:
21-15-9
Wallball 20/14
Ring dip
Hang power clean 165/110