09242013

Skill:
15 minutes to find 3 rm Front squat

Wod:
Buy in: Run 400 m
12, 11, 10, 9, 8, 7…. 1
Deadlift 185/115
Pull-up
Cash out: Run 400 m

09192013

Wod:
RX WOD:
50 wallballs 20/14
50 kb swings 53/35
*Rest 5 min
If all work is completed in 5 minutes or less athlete performs another round after the 5 minute rest. Athlete will continue as long as they can maintain a 5 minute or less pace… Athlete may do up to 5 rounds. 50 minute cap.

Scaled:
5 min on
5 min off
For 50 minutes of:
50 wall balls
50 swings 53/35

09102013

Skill: 20 mins.
back squat 2 pause squats + 2 regular squats

WOD: 3 rounds
Run 400
10 deadlifts 185/115
20 hang cleans 185/115
5 shoulder to over head 185/115

09062014

Skill: Floor press
5 min warm up
10 min EMOM
3 reps every minute

Partner WOD:
TBA

090413

Skill
Muscle-up
2-2-2-2

WOD
Buy-in: Run 200m

4 Rounds
20 wall balls
15 ring dips
10 burpees

Cash out: Run 200m