Tuesday 6/11/13

:SWOD:

Front Squats 

1x10

1x6

1x4

1x2 

:WOD:

21-15-9

Power Cleans (75-185)

Chest to Bar Pull ups

Monday 6/10/13

SWOD:

Every 30 seconds for 6 rounds complete 3 touch and go hang power cleans. As heavy as possible

:WOD:

21-15-9

KB Snatch, left arm (35/53)

KB Snatch, right arm 

Handstand pushups

Friday 6/7/13

:SKILL:

10 minutes to establish max height box jump

:WOD:

15 minute AMRAP of: 

2 Rope Climbs

20 OHS 75/55lbs 

Run 400m

Thursday 6/6/13

:SWOD:

15 minuts to establish 1RM OHS (from racks)

:WOD:

3 minute amrap 

row for calories 

1 minute rest

3 minute amrap 

burpee pullups

1 minute rest

3 minute amrap

Lateral hops over barbell

:SWOD:

1x20

Back squats

:WOD:

15 minute AMRAP of: 

30 OH Walking Lunges 45/25lbs

30 Pushups(hand release)

30 AbMat Med Ball Situps 20/14lbs

Tuesday 6/4/13

:SWOD:

12 minute to complete

Front Squats 

1x10

1x6

1x4

1x2

:WOD:

7 minute AMRAP of: MuscleUps

or 

3 pullups and 3 dips

Monday 6/3/13

:SWOD:

Every 45 seconds for 5 rounds complete 2 unbroken hang power cleans. As heavy as possible

:WOD:

12 min AMRAP

2 handstand push ups 

10 air squats

2 Deadlifts (135/315)

*BULLET PROOF SHOULDERS*