Thursday Sept.4, 2014

Skill:
Push Press 3×15

WOD:
10 min amrap
11 Deadlifts 225/155
12 Pull-ups
13 Box Jumps 24/20

Wednesday Sept.3, 2014

Wednesday:
Skill:
Max distance handstand walk :20 on :40 off for 8 mins
Scaled: shoulder taps/handstand hold on wall
Super scaled: double kb ovhd hold
WOD:
2 min amrap
200m run
Max front squats 165/115 (no rack)
Rest 1 min
Repeat for 5 rounds

Tuesday Sept.2, 2014

Skill:
12 min emom
1 power clean + 1 hang squat clean
Build up in weight during emom
WOD:
21-15-9
Power clean 135/95
Bar facing burpee
1 rope climb after each round

Friday Aug.29, 2014

Skill:
GHD situp x 50-70
+5 min of double under practice
Wod:
21-15-9
Burpee pull-ups
Thruster 115/75
*athlete must use a pull-up bar they have to jump too. Also they may jump as high as they like to help with the pull-up.

Thursday Aug.28, 2014

Skill/Strength
18 min
Find a 2 rm full snatch
(drop in between reps)
Wod: 12 min Amrap
Buy in: 30 hand release push-ups
3, 6, 9, 12…
Box jump 24/20
Kb shoulder to ovhd 53/35
(One arm only. Athlete may use any combo to achieve the rep scheme)