Wednesday Jan. 28,2015

Skill:
5 Push Press EMOM for 15 min. First 5 min are warm up minutes.
Wod:
30-20-10
Box Jumps 24/20
Toes to bar
Shoulder to Overhead 115/75

Tuesday Dec. 23,2014

Skill:
3 rounds NOT FOR TIME
-20 GHD’s or 40 hollow rocks
-2 rope climbs or 10 pull-ups
Wod: 15 min AMRAP
12 Push press 135/95
9 box jumps 24/20
6 deadlifts 135/95

Tuesday Jan. 27,2015

Skill: 7 minutes
Max sets of:
5 pull-ups, 4 chest to bar, or 2 bar MU
*Athlete must come off the bar after each set.
Wod:
50 deadlifts 165/110
400 m run*
35 front squats 165/110
400 m run*
20 thrusters 165/110
400 m run*
*350 m run in Natomas

Monday Dec. 22,2014

Skill:
5 Back squat emom 10 min
Elite: 1.5x body weight
Rx: body weight
Scaled:

Monday Jan. 26,2015

Monday:
10 min EMOM
15 perfect pushups
Wod:
18-15-12-9-6-3
Power Clean 115/75
Burpee