Wednesday Nov. 5, 2014

Skill:
12 min emom
Even) 5 back squats
Odd) 5 knee jumps to stand

Wod:
Buy in: 27 thrusters 95/65
21-15-9
Push Press 95/65
Pull-up
(Thrusters should be done unbroken. Scale until that can be done. Then threRe may add weight to do remainder of WOD at RX weight)

Tuesday Nov. 4, 2014

Skill:
KettleBell Swing technique
Burpee technique

Wod
7 rounds
11 kb swings 70/50
11 burpees to target
200m run
Target should be above athletes reach.

Monday Nov. 3, 2014

Bruce Lee Abs
(Ab movements and rep counts inspired by Legendary Martial Artist)
4 rounds
20 sit-ups
20 frog kicks
20 hanging leg raise
5 dragon flags
(If you do not have the strength to do the RX rep count, simply go until failure and then move on to the next movement)
Wod:
Alt w partner
10-9-8-7-6-5-4-3-2-1
Floor Press 205/125
Hang Squat Clean 205/125
(Elite 225/135 on both movements. Do not go elite on one without the other.)

Friday Oct. 31,2014

Skill:
Learning to kip, butterfly or
Muscle Up.
Wod: (skill 2)
Find a 1 rm Clean and Jerk
Then Front squat 5×2
Then 3x :30 plank hold.

Thursday Oct. 30,2014

Skill:
With a partner; 12 min Row for calories. Switch every 2 minutes.

Wod:
17 min AMRAP
7 push jerks 135/95
9 box jumps
11 wall balls 14/10