Wednesday July 23 2014

Power Snatch
5×2
Drop from the top

Wod:
50 see the lights 45/35
40 ovhd squats 45/35
30 burpee box jumps 24/20
20 strict chin-ups
10 strict hspu

Tuesday July 22, 2014

Skill: with a partner alternating
8x400m row(4 intervals each)

Wod:
15 min amrap
9 wallballs
11 toes to bar
13 narrow grip plate push-ups
(both hands on plate)

Monday July 21, 2014

Skill:
14 min EMOM
1 full clean+1 hang clean+1 jerk
START LIGHT! Move up in weight after two successful minutes.

Wod:
3 rnds
Run 200m
20 back squats 165/115(from floor)
15 pull ups

Friday July 18, 2014

Skill:
Skin the cats
Muscle ups

Wod:
15 min Amrap
12 kb swings 70/53
12 deadlifts 135/95
120 yrd shuttle sprint

Thursday July 17, 2014

Skill:
1 power snatch + 1 full snatch
10×1

Wod:
5 min AMRAP
10 pull-ups
10 box jumps

Rest 2 min

4 min AMRAP
8 push-ups
8 toes to bar

Rest 2 min

3 min AMRAP
6 air squats
6 grasshoppers