11212013

SKILL

Emom 10 min
Alt rounds of
Row 15 cal
15 burpees

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WOD – Partner

100 wall balls 20/14
100 burpee pull-ups
100 Snatch 95/65

11152013

SKILL

15 min
Behind the neck push jerk.
Work up to a heavy double.

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WOD

4 rounds
Run 400m with 20/14
21 box jumps 32(24″ w two 45’s)/ 24(20″ with two 25’s)
9 box step overs 90/50 (men hold two 45’s women two 25’s)

11142013

SKILL

EMOM – 12 minutes
2 power snatches

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WOD

3 minutes at each station:

1. GHD sit-up
2. Db snatch 55/35 or kb 53/35
3. Rope climb

Rest 3 minutes
Repeat for 2 minutes each station

11132013

Skill

7 minute practice
Bar pullover

——

WOD

Ten rounds for time:
1 Clean and Jerk 185/125 (any style)
2 burpee bar pull over
6 alt pistols

11122013

Skill

Review the power snatch

—–

WOD

18 min cap

Row 20 calories
30 burpees
40 power snatch 115/75
50 Toes to bar
50 yard Walking lunge overhead plate 45/35
50 yard Sprint