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7/30/15

Mobility – Skill Improvement – Make Up a WOD you missed

 




7/29/15

Skill:3 rounds of:
10 Knees Jumps
5-10 H.S.P.U
10 Good Mornings

Technique: Build to Today’s Heavy Power Clean in 10 min or less

WOD: 12 min AMRAP
5 Push Press (135/95)
10 Dead Lift (135/95)
15 Box Jump (24/20)




7/28/15 WOD

Skill: L-Sit Practice
Burgener Warm Up

Technique: Build to today’s Heavy Snatch in 10 min or less

WOD: 24 minutes of work
min 1: 3 Snatches
min 2: 5-10 Strict Pull Ups
min 3: 15 – 30 Sec L-Sit




7/27/15 WOD

Skill:
Run 600 m
20 Pull Ups
20 Dips
20 Pistols (10 each leg)

Technique : Build to Today’s Heavy Clean & Jerk in 10 min or less

WOD: Bear Complex: 5 rounds for Max Load. rest as needed between rounds

1 round is the following 7 times without letting the bar rest on the floor:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind The Head Push Press




7/25/15 WOD

Saturday Partner Chipper:

120 Partner Wall Ball over the Rig
100 Partner Sit Ups 1-fer-1
80 Box Jumps 1-fer-1
70 Pull Ups
60 Burpees 1-fer-1
50 Partner Push Ups
40 Partner Wall Ball Over the Rig