Thursday Sept.11, 2014

Skill: Farmer carry w partner
Pick 2 kb’s. Go 800m. Switch as needed. But don’t pick KB’s you think will get heavy at the end… Pick KB’s that are going to be heavy in the beginning. For added challenge use a vertical DB’s or try two Barbells.
While waiting for athletes to finish practice double unders.
Wod:
21-15-9
P. Snatch 135/95
Strict HSPU
Run 400 m

Wednesday Sept.10, 2014

Skill: Ring work for shoulder flexibility and core strength!
10 skin the cats
Ring work for Technique!
10 Muscle Ups or MU Transitions
Ring Work for strength!
10 strict Muscle ups or 20 ring pull-ups/20 ring dips
Wod: 5 rnds
1 min Cal Row
1 min burpees

Tuesday Sept.9, 2014

Skill: Front squat 15min
Find a partner. Do sets of 5 at your choice in weight; move up or down as needed. Partner goes. Wait :30. Other partner goes. Wait :30. Use this style for warm up as well.
5 min: Review Kipping pull-up technique.
Wod: 10 min Amrap
100 wall balls
50 chest to bar pull-ups
100 double unders

Monday Sept. 8, 2014

Skill: every 2 min for 12 min
2 Power clean+1 hang squat clean
Wod:
2 min Amrap
Pick one:
Plank hold/Plank hold w 45/L sit
1 min rest
10 min Amrap
10 KB Swing 53/35 (straight arm)
10 push-ups
10 sumo deadlifts 135/95
Rest 1 min
2 min amrap
Pick one:
Plank hold/Plank hold w 45/L sit

Friday Sept.5, 2014

Skill:
15 mins build to a 3rm hang squat snatch
WOD: 4 rounds
1 min T2b
1 min Ring dips
1 min double unders
1 min overhead squats 75/55
Rest 1 min