10182013

Skill

Snatch balance
1-1-1-1-1-1

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WOD

1 minute of 15 yard shuttle sprints
2 minutes of one arm eye levelKB swings 53/35
3 minutes of muscle ups
4 minutes to complete 800m run
3 minutes of snatches 135/95
2 minutes of one arm kb swings
1 minute 15 yrd shuttle sprints

10172013

Skill

Push press – 5×3

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WOD

DEATH by burpee, with a twist!

Minute 1 do 1 burpee
Minute 2 do 2 burpee
Minute 3 do 3 burpee and so on

For minutes 1-5 athlete must hold the bottom of an air squat for :30 seconds. The :30 seconds will begin at :30 second mark of each minute.

10162013

Skill

12 min emom
3 knee jumps and 5 max effort vertical jumps

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WOD

12 min AMRAP
Row 500 m
100 double unders
50 chest to bar pull-ups

10152013

Skill

15 minutes to find your 5 rep max deadlift

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WOD

3 min on, 3 min off for 5 rounds

5 thrusters 115/75
5 burpee box jumps
10 front squats 115/75
10 burpee box jumps
15 deadlifts
15 burpee box jumps

Pick up where you left off from previous 3 minutes.

10142013

Skill

Find your one rep max squat clean…
After just one miss, go back to starting weight and work back up to your one rep max.

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WOD

15-12-9
Power clean 205/125
R hand kb see the light 35/25
L hand kb see the light 35/25