7/30/14 WOD

1) O.H. Squat :

2) every 2 min for 23 min(12 sets):
2 Hang Squat Snatch w/2-3 sec pause in the bottom @ 70-75% + 5 Burpees

* if the full depth is a struggle for you, receive the bar as low as you can on the snatch, then perform 2 O.H. Lunges ea. leg. scale weight of the bar as needed so you have great lockout of the arms and external rotation of the shoulders.

7/29/14 WOD

1) For Time:
Run 1 Mile
10 L-Pullups
Run 800 m
20 Strict Pullups
Run 400 m
30 Kipping Pullups
Run 200 m

7/28/14 WOD

1) Dead Lift:

2) With a 15 min continuous clock.
5 rounds for max reps of:
1 min Hang K.B. Snatch alternating hands every 5  reps (55/35)
1 min Box Jumps
1 min Sit Ups

7/25/14 WOD

1)  1 Rep Clean Ladder:
12 sets of 1 rep Clean. Must build by only 5 or 10 lbs each set. Focus on a patient, smooth position pull from the floor, full extension into your Finish at the top, and then a fast catch receiving the bar ON TOP of the shoulders(not in front of the shoulders) in the full squat. Hold in the bottom position for 2-3 sec, then stand leading with the elbows.
*no more than 2 min between each rep

2) 4 rounds for time of:
200 m Med Ball Run
12 Toes 2 Bar
12 Front Rack Reverse Lunges (115/75)

7/24/14 WOD

1) Mobility and Maintenance

2) Kipping Pull Ups/Chest to Bar Pull Ups/ Butterfly Pullups Work
* be sure to listen to your hands and keep them healthy, think quality movement over quantity, 10 Perfect reps is always better than 50 sloppy ones when you are trying to improve.

3) Double Under Work

4) Tabata Mash Up of
Double Unders
Ring Rows

Optional finisher: 3 min hollow rock