Monday Jan. 12,2015

Tabata air squat
Tabata toes to bar(sub V-ups)
Tabata box jump
Tabata no jump burpee
Tabata deadlift 165/115
Rest 4 min
8 min to find
1 rm squat clean and jerk
(No press outs)

Friday Jan 9,2015

Skill:
Chin up (kip or strict)
5xME
New set every 4 mins (band scaled athletes so that they can achieve a minimum of 5-10 chin ups)
Wod: 18 min cap
50-40-30-20-10
Box jump overs 24/20
kb Sumo deadlift high pull 70/50
grasshoppers

Thursday Jan 8,2015

Skill:
Snatch balance
1 rep every 90 secs for 21mins
Wod: 12 minute cap
3 rounds
Row 500 m
12 front squats 185/125
6 shoulder 2 ovh 185/125

Wednesday Jan 7,2015

Skill:
10 minutes to accumulate 240ft
Ohs walking 45/35
Wod: 8 min cap
4 rounds
15 unbroken Deadlift 205/135
3/2 wall walks

Tuesday Jan 6,2015

Skill:
Run 800m
At the top of every 100m, 15 tuck jumps. Including the start and the finish.
Wod: 15 min cap
10 rounds
10 burpees
10 kb swings 53/35