Thursday Jan 8,2015

Skill:
Snatch balance
1 rep every 90 secs for 21mins
Wod: 12 minute cap
3 rounds
Row 500 m
12 front squats 185/125
6 shoulder 2 ovh 185/125

Wednesday Jan 7,2015

Skill:
10 minutes to accumulate 240ft
Ohs walking 45/35
Wod: 8 min cap
4 rounds
15 unbroken Deadlift 205/135
3/2 wall walks

Tuesday Jan 6,2015

Skill:
Run 800m
At the top of every 100m, 15 tuck jumps. Including the start and the finish.
Wod: 15 min cap
10 rounds
10 burpees
10 kb swings 53/35

Monday Jan 5,2015

Skill:
4 rounds
Power clean 30 sec on
1 minute rest
155/105
Wod:
20 min running clock
3 min amrap
double unders
7 min amrap
15 wallballs
15 pull-ups
3 min amrap
double unders
7 min amrap
15 wallballs
15 push-ups

Friday Jan. 2,2015

Skill:
Front squat
5×10 (1 warm up set… The rest all count towards 5 sets)
WOD
Row 90 Cal
30 deadlifts 225/155
20 thrusters 135/95
10 strict chest to bar PU