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

12052013

SKILL

Shoulder Press
4-4-4-4-4

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WOD

4 rounds

20 Shoulder to Overhead 95/65
20 ab mat sit-ups
Row 500 M

12042013

SKILL

15 minute AMRAP
30 bridge ups
20 cartwheels
10 forward rolls
5 handstand pirouettes each direction

——

WOD

4 rounds

5 muscle ups
100 yard waiter walk 53/35
20 goblet squats 53/35