7/2

Skill:
Front rack lunge
4×8(4/4)

WOD
4 min AMRAP
1, 2, 3, 4, 5….
pistols
ovhd squats 135/95
burpee box jumps
Rest 1 min
8 min AMRAP

08192013

Skill:
50 see the lights
Athletes choice on the weight.

WOD:partner
-80 pull-ups
Partner holds deadlift 225/155
-60 deadlifts 225/155
Partner hangs from pull-up bar
-60 kb swings 53/35
Partner holds air squat
-40 box jump overs 24/20
Partner holds plank

3/5

We are doing .com’s workout because they know what is being released on Wednesday for the first open WOD. Avoid going to “another gym” because you will end up ruining your body for what we have planned this week.

Skill: 15 min
Practice, rope climbs, handstand walks, muscle up transitions, or something else you suck at.

WOD
“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24 box

08152013

Well, another chance to work on pull-ups! Some of you guys are really getting stronger at this movement… Others, here is another opportunity to get better, don’t let it pass!

Skill:
Squat Clean
Max reps in :30
Rest :90
Repeat 3x

WOD:
Buy in: 750m
5 Pull-ups
10 shoulder 2 ovhd 135/95
10 Pull-ups
8 shoulder 2 ovhd
15 pull-ups
6 shoulder 2 ovhd
20 pull-ups
4 shoulder 2 ovhd
25 pull-ups
2 shoulder 2 ovhd

6/28

Skill: skin the cats

Wod:
Buy in: 8 skin the cats (rings or bar)
10 rounds
12 see the lights 45/25
14 close grip push-ups on bumper
16 lateral box jumps 24/20
Cash out: 8 wall walks

If you have time: practice rope climbs