Monday Sept.29, 2014

Skill:
10 min emom
3 Broad jump
*try to get as far as possible with your 3 jumps.
3 min AMRAP
Rest 3 min
5 min Amrap
Rest 5 min
7 min AMRAP
Always start from the beginning!
Run 400 m
21-18-15-12
Burpees
Ctb pull-up
Hspu

Friday Sept.25, 2014

Skill:
16 min
2 Deadlifts any weight
2-4 atlas stone to shoulder any weight
Rest 1 min
Repeat.
Wod:
100 box jumps 30/24
Every minute stop and do 5 thrusters 95/65
Elite: 135/95

Thursday Sept.24, 2014

Skill: every 2 min for 12 min
10 burpees over the bar plus 1 power snatch.
Wod:
50 wall balls
30 cleans (any style) 155/105
15 MU

Wednesday Sept.24, 2014

Will work for cardio!

With a partner
1600m row
Row 4x100m row
(Rest as long as it takes for partner to complete their work)

WOD
3 min AMRAP
Max Wall Walks
Rest 1 min
3 min AMRAP
Max rope pullups
(Both hands on the rope; pull until chin is over hands)
Rest 1 min
3 min
Max distance walking lunge w PVC locked out overhead

Tuesday Sept.23, 2014

5 Rep Max Floor Press

WOD
4 Rounds for time
300 M row
21 Pull-ups
21 Box Jump Overs