11/27/13

warm up: dynamic

Strength: 10 min emom:
                 odd: 10 ghdsu (sc: straight leg sit ups)
                 even: 30 double unders(sc: 2:1)

wod: 18-15-12-9-6-3
        hang clean (115/75)
        pull ups!!!

11/19/13

warm up: speed hurdles

strength: deadlift: 3x3
                          1x20

WOD:
10-8-6-4-2 front squats(185/135)
20-40-60-80-100 double unders(2:1 singles)

11/18/13

warm up: dynamic

Strength: 3x5 back squat (climb)

wod: for time:
        15 clean and jerk (135/95)
        20 walking lunges(alternate legs)
        25 kbs(55/35)
        30 deadlifts(135/95)
        35 wall balls (20/10)
       

11/14/13

warm up: dynamic

strength: 3x5 push press

wod:
7 min amrap

11/13/13

warm up: speed hurdles

Strength/skill: 10min
                    A. 3x max rep pull ups
                    or
                   B. pull up progressions

wod:
10-9-8-7-6-5-4--3--2--1 pull ups
1-2-3-4-5-6-7-8-9-10 squat clean thrusters (115/75)

11/12/13

warm up: speed ladder/burgener

Strength: 3x2 snatch deadlift(heavy)
             3x2 mid-hang snatch

wod: "randy"