Friday July 11, 2014

Friday
Skill: 1 snatch (power or full) every :90 for 10 reps

WOD:
Triple Elizabeth
21-15-9-21-15-9-21-15-9
Full clean
Ring dip
*18 min cap

Tuesday July 8, 2014

Skill:
10 rm clean grip deadlift

Partner Wod:
Triple Grace
90 clean and jerks 135/95
*10 min cap

Monday July 7, 2014

Skill: N/A

Wod:
Partner Kelly 2.0

10 Rounds
400m Run
30 Wall balls
30 Box Jumps (24″ / 20″)

This is going to be fun!

Thursday July 3, 2014

Skill:
12 min
rope climb practice

WOD: 20 min cap
100 wallballs
80 kb swings 53/35
60 alt pistols
40 hang squat cleans 75/55
20 muscle ups

Wednesday July 2, 2014

Skill: alternate w partner(rest while other works)
2 rounds
100 yard run
200 m run
30 double unders
20 box jumps

Wednesday:
4 rnds
1 min of kb snatch 53/35
1 min of chin-up
1 min of shoulder taps
1 min of rest