Monday Oct. 6,2014

Skill:
Nose to wall hs hold
3 x :20
Squat clean 3 x 25 @ 95/65
Rest as needed between sets. Feel free to move back and forth between movements.
Wod: 24 min cap
50 rnds
2 hspu
2 deadlift 225/155
2 bf burpees
Scale as needed.

Friday Oct. 3, 2014

Friday:
“Super heroes and super models”
30 min AMRAP
60 strict press 45/35
45 plyo push-ups
30 bb see the lights 45/35
60 front rack lunges 45/35
45 back squats 45/35
30 abmat sit-ups

Thursday Oct. 2, 2014

Thursday:
Skill:
15 min
Snatch balance+ovhd squat
Work heavy. But stay smooth, and catch the snatch balance in the decent!
Wod:
Kick your own butt!
3 rounds
1 min double unders
(Must stop and do 1 burpee every 15 reps)
1 min kb thrusters 53/35
(one arm/switch as needed)
1 min burpee box jumps 24/20
1 min deadlifts 135/95
Rest 2 min
(Active recovery: 50 jacks during break.)

Wednesday Oct 1, 2014

Wednesday
Wod first:
2 rounds
Row 800m
Run 200m
5 rope climbs
(sub ring rows 6:1)
5 wall walks+5 shoulder taps
(Sub bear crawls)
5 shoulder taps at the top of each wall walk.
Skill: 10 min
With a partner just move through these core movements to get some work in. No score, but don’t be lazy.
8 weighted sit-ups
(db across chest any weight)
:30 plank hold
10 superman rocks

Tuesday Sept.30, 2014

Skill
5-4-3-2-1-2-3-4-5
Back squat
(get heavy early)
Wod
5 min AMRAP
max squat clean plus jerk(any style) 165/115