Wednesday Oct. 29, 2014

Skill:
5×10 bb see the lights
5×5 knee jump to stand
Do a set of stl, then a set of knee jumps.
Wod:
100 yard bear crawl
4 rounds
20 goblet lunge 53/35
20 kb swings 53/35
*14 min cap

Tuesday Oct. 28,2014

Tuesday
Skill: 5 rep max thruster
(Use rack/no jerk)
Wod:
3 rounds
5 Rope Climb
5 Back squat
Run 200 m
Elite: 1.5x BW
RX: 1.25x BW
Scaled: 1.0x(or less) BW

Monday Oct. 27,2014

Monday
Skill:
16 min work to heavy single
Power Snatch+1 overhead squat
Wod:
Run 400 m
50 pull-ups*
Run 400 m
50 pushups
Run 400 m
50 abmat sit-ups
Run 400 m
50 squats
Pull-ups can be scaled to jumping or banded.

Friday Oct. 24,2014

Skill:
Back squat
5-5-5
Build heavy and then Stay there for all 15 reps.
Wod: 16 min cap*
50 goblet squats 53/35
35 box jumps
40 kb swing 53/35
20 box jumps
30 kb box overs 24/20
10 box jumps
*at top of every 2 min;
10 medball cleans 20/14

Thursday Oct. 23,2014

Skill
Alternating with a partner
20 rounds
Run 100 yards (10 rounds each)
WOD
Alternating with a partner
10 rounds for time
20 burpees
15 Snatch (power or full) 115/75