08142013

Team relay today. Rope climbs are back in the WOD, but scaling is okay, and even encouraged if you don’t feel comfortable on the rope…

Also many of you are already Kipping. But tomorrow will be a great day to apply that skill in a more advanced way.

Skill: 10-15 min
Kipping(not butterfly)
-pull-up
-chest 2 bar
-bar muscle up

3-4 person team workout!
16 min Relay
Wall ball
Kb snatch 53/35
Double Under
Rope climb

3/4

Skill: bear complex
6×3

The WOD is
12 minute AMRAP
Buy in: 400 m run
12 handstand push-ups
24 hang cleans 95/65
(Full depth)
36 double unders

Programming this week will be designed to help maximize out scores for open.

6/27

Skill:
5 Rounds
10 Burpees
100m Run

WOD:
2:30 AMRAP
Full Snatch 135/95
2:30 AMRAP
Squat Clean & Jerk 135/95

08092013

Some of you have been taking time off. Well, it’s time to get serious. Show up and get after it.

Skill: Rope Climbs

Wod:
7 rounds
7 Handstand push-ups
7 Thruster 135/95
7 Knees to elbows
7 Deadlift 245/165
7 Burpees
7 Kettlebell swings 70/50
7 Pull-ups

3/1

30 minute AMRAP
W/partner
10 Deadlift 275/185
26 push-ups
18 box jumps 24/20