Tuesday Sept.9, 2014

Skill: Front squat 15min
Find a partner. Do sets of 5 at your choice in weight; move up or down as needed. Partner goes. Wait :30. Other partner goes. Wait :30. Use this style for warm up as well.
5 min: Review Kipping pull-up technique.
Wod: 10 min Amrap
100 wall balls
50 chest to bar pull-ups
100 double unders

Monday Sept. 8, 2014

Skill: every 2 min for 12 min
2 Power clean+1 hang squat clean
Wod:
2 min Amrap
Pick one:
Plank hold/Plank hold w 45/L sit
1 min rest
10 min Amrap
10 KB Swing 53/35 (straight arm)
10 push-ups
10 sumo deadlifts 135/95
Rest 1 min
2 min amrap
Pick one:
Plank hold/Plank hold w 45/L sit

Friday Sept.5, 2014

Skill:
15 mins build to a 3rm hang squat snatch
WOD: 4 rounds
1 min T2b
1 min Ring dips
1 min double unders
1 min overhead squats 75/55
Rest 1 min

Thursday Sept.4, 2014

Skill:
Push Press 3×15

WOD:
10 min amrap
11 Deadlifts 225/155
12 Pull-ups
13 Box Jumps 24/20

Wednesday Sept.3, 2014

Wednesday:
Skill:
Max distance handstand walk :20 on :40 off for 8 mins
Scaled: shoulder taps/handstand hold on wall
Super scaled: double kb ovhd hold
WOD:
2 min amrap
200m run
Max front squats 165/115 (no rack)
Rest 1 min
Repeat for 5 rounds