6/1/13

warm up: speed ladder OUTSIDDDDE!!!

Strength: 5x2 squat cleans

WOD: "ELIZABETH"

            21-15-9

            power cleans (135/95/)

            ring dips

6/28/13

warm up: dynamic

mobility: Hips + shoulder

wod: for time:
        50 KBS (55/35)
        400m Overhead barbell carry
        30 chest 2 bar pull ups
        40 wall balls (20/14)
        100 jumping lunges (alt legs, 50 per leg)

6/27/13

Warm up: dynamic+ 4x100m sprints (all out, rest 2 mins between each sprint)

 Skill:     Muscle up drills/practice/attempts

 Wod:    20 min. EMOM:   

              odd minute:   2 power clean (135/95)
              Even minute:  run 200m

               **cash out: 30 burpees for time as a group**

6/26/13

warm up: row 3x500m rest 90 seconds between

Stength: 5x5 back squat, follow each set with 3 high box jumps

wod: 5-10-15
        front squat (135/95)
        box jumps (24/20)
 ** front squats are done from the ground**

6/25/13

warm up: SPEED LADDER

Strength: clean grip Deadlift 5x5 (touch-n-go)

wod: 3 ROUNDS ** rest 2 mins between rounds**
: 3min amrap: 2 deadlifts (225/135)
                     4 hand release push ups
                     6 body squats

6/24/13

warm up: dynamic + burgener

Strength: Overhead squat practice (or 5x2, climbing)

WOD:      For time: 
              10-9-8-7-6-5-4-3-2-1 Jerks (135/95)
               **between each round do 3 wall walks**

6/21/13

warm up: dynamic

Skill: 100 double unders for time

WOD: 50-40-30-20-10
            double unders
            sit ups
           *between each round do 10 wall balls*