Thursday, June 12, 2014

Skill:
5×2 squat snatch

Wod:
9 min AMRAP
10, 20, 30,…
calorie row
OVHD squats 95/65

Extra work: 50-100 reps of core work!

Wednesday, June 11th, 2014

Skill:
12 min cap
Broad (2 takeoff/2 landing) Jump 100 yards
Run Backwards 100 yards

Wod:
14 min AMRAP
9 med ball cleans 20/14
11 kb swings 53/35
13 hr push-ups

Tuesday, June 10th, 2014

Skill: pull-up (butterfly/Kipping)
10 min or 100 reps

Wod:
3 rounds
12 deadlift 245/165
12 box jumps 24/20

Monday, June 9th, 2014

15 min:
1-1-1-1-1-1
Cluster (squat clean thruster) + thruster

Wod:
10-8-6-4-2
Cluster 185/125
BF Burpee
Rest 3 min between sets

Tuesday, June 3rd, 2014

Skill

Zercher Squat – 7×3

WOD

50 kb swings 70/53

35 box step ups 70/53

20 strict pull-ups