Wednesday Nov. 12, 2014

Skill:
Shoulder Press
5×10
Use a pair of dumbbells or KBs.
Wod:
1000 m Row
100 push press 75/55
(2 bar facing burpees for every drop/no resting in back rack, hang, or hip)

Tuesday Nov. 11, 2014

Skill:
Deadlift
10 min emom
1 deadlift
(20 min clock. 10 min to work up to a heavy single, then start the 10 min emom.)
Wod:
2 rounds
Run 800 m
30 knees to elbows
30 burpees to a plate

Monday Nov. 10 ,2014

Wod:
5 rounds
1 min pushups
1 min rest
1 min pull ups
1 min rest
1 min power clean 135/95
1 min rest

Friday Nov. 7, 2014

Skill:
With a partner
Pull/push sled 400m (heavy)

Wod:
25 min cap
100 air squats
5/3 muscle ups
60 wallballs 20/14
5/3 muscle ups
30 ovhd squats 95/65
5/3 muscle ups
Rest 2 min
50 air squats
5/3 muscle ups
25 wallballs
5/3 muscle ups
15 ovhd squats 95/65
5/3 muscle ups
Elite : Muscle ups
RX : sub MU w/ 10/7 strict hspu’s
Scale : hspu’s Kipping, ab mats or pikes.