08062013

Skill: ovhd squat
5-3-3-1-1-1-1

Wod:
5 rounds
11 ovhd squats 135/95
11 toes to bar
11 abmat sit-ups

08052013

Skill:
15 minutes
Muscle Up/gymnastics
Practice

WOD:
20 minutes to find max

Bear Complex x 5
1 Bear Complex=
1 power clean
1 front squat
1 push press
1 back squat
1 push press

08012013

Skill: 10 min
High Hang Snatch
2-2-2
(High hang = position 1)

WOD: 10 min cap
27 deficit deadlifts 225/155
21 knee jumps to stand
15 thrusters 135/85
9 wall walks

7/30

Skill:
Review deficit hspu.
Pistol practice

WOD:
Buy in:
500 m row
400 m run
Then 3 rounds:
5 deficit hspu 2-45lb plates men
10 pull-ups
10 ring dips
*women deficit hspu a 45 and 25.
Cash out:
50 box jumps

7/29

Skill:
Every :90 seconds
1 power clean
Rx Start at 135/95. Move up in weight over 10 reps.

WOD
15 minute cap
100 double unders
45 front squats 95/65
21 burpees
30 front squats
15 burpees
15 front squats
9 burpees
100 double unders