Tuesday July 1, 2014

Strength:
Sumo deadlift
3-3-3
Take plenty of warmup sets to make sure technique is sharp and body is warm. Then all three sets should be nice and heavy

Wod: 15 min cap
3 rounds
Run 200m
40 air squats
30 push-ups
20 toes to bar

Monday June 30th, 2014

Skill:
7 min AMRAP(partner)
Partner 1: 10 see the lights 45/25
Partner 2: max hip(back) extensions 45/25

Wod:
Death by shoulder to overhead**
Elite: 3/4 of body weight unless 135/95 is greater
RX: 135/95

**the first 5 min it will be shoulder to ovhd reps plus 5 bar facing burpees.

Wednesday June 25, 2014

Skill:
4 rounds
5 Barbell Rollouts
30′ hs walk

Wod
100′ burpee broad jumps
80 ab mat sit-ups
60 seconds of dead hang from pull-up bar
40 yard waiter walk 53/35*
20 strict pull-up

Tuesday June 24, 2014

Back squat
5-3-1-1-1

Wod:
2 rounds
20 overhead squats 95/65
10 box jump overs 24/20
20 thrusters
10 box jump overs
20 deadlifts
10 box jump overs
20 sumo deadlift high pulls
10 box jump overs

Monday June 23, 2014

Monday:
Skill:
12 min Emom
Even) 2 Squat Jerk
Odd) triple under practice

Wod:
400 m run
21 squat jerks 135/95
9 bar muscle ups*
21 triple unders**
400 m run

*sub for bar MU is 30 pull-up then 30 push-ups
**triple unders sub for 63 double unders or 189 singles