08302013

Skill

Weighted ring rows
3 sets of max reps with 45/25 plates laying across torso. A partner may need to help stabilize the plate.

———–

WOD

Fast Diane
15-12-9
Deadlift 225/155
HSPU

Rest 30 Sec

Fast Elizabeth
15-12-9
Squat clean 135/95
Ring dip

suns-out-guns-out

08292013

Skill

Squat snatch
3-3-3-3-3

Reps do not have to be touch-n-go, but should be done quickly.

—————–

WOD

400m lunge
400m run backwards
400m run

 

paracrossfit-your-excuse_web

08282013

Skill:
10 minute cap

3 rounds
10 see the lights 45/25
20 toes to bar
30 grasshoppers

——-

WOD:
20 min EMOM

Even: 15 HR push-ups
Odd: 30 double unders or 30 seconds of double unders (whichever comes first)

08232013

This is going to be fun.

Partner wod:
3-6-9-12-15-18
Power Snatch 95/65
6-12-18-24-30-36
Wall ball 20/14

08212013

Skill: 15 minute cap
Ghd Sit-up
50 reps
Rope Climb
8 reps
With remaining time: Mobility work

WOD:
3 rounds
12 Front Squats 185/115
24 Ring push-up
36 double unders