5/30/14

 WOD: Tabata Push ups
          rest 1 min
          Tabata Air squats
          rest 1 min
          Tabata sit ups
*Score total reps*

5/29/14

Goat Training: Practice any weakness you have for 10 min.

Skill Work:5 min to complete flight simulator RX:10-20-30-40-50-40-30-20-10
                                                                       Scaled: 5-10-15-20-25-20-15-10-5

WOD: 12 min AMRAP
          12 KBS 55/35
           9   Box Jumps 24/20
           6 Toes 2 Bar

5/27/14

Strength:  Deadlift 7x2 (Heavy)

WOD: 20 min EMOM
         1st 15 unbroken wall balls shots(scale number of wall balls if needed) 20/14
         2nd 3 Clean and Jerks 135/95

5/27/14

STRENGTH: 3x8 Front Squat @ 70%


WOD: "Anderson Test"
          5 min AMRAP
            Row 750m
           Max burpees over the rower with remaining time.
            " You gotta tell your body just shut up and go" - Rich Froning.
      

5/23/14

Skill Work: Pick any weakness you have and practice for 10 min


WOD: Row 5k
         30 min time cap.

5/22/14

Strength:15 min to find 1rm front squat

WOD: 3 rounds
           200m run
          40 air  squats
          30 sit ups
          10 HSPU
         *ALL OUT SPRINT *
          

        

5/21/14

WOD:20 min EMOM
30 sec Double Unders
30 sec max KBS 55/35
*score will be total number of kbs

*MOBILITY* for 20 min with coach