Monday 8/12/13

:SWOD:

Squat Snatch

1-1-1-1-1-1-1

:WOD:

10 minute AMRAP

7 clean and jerks(75/115)

7 burpee box jumps 20'

:SKILL:

2 minute test

Max double unders 

:WOD:

3 rounds 

2 minute cals on rower

1 minute rest

2 minutes max rope climbs

1 minute rest

Thursday 8/8/13

:Technique work (LIGHT LOAD):

Good mornings

10-10-10

:WOD:

10 min AMRAP

20 grasshoppers

7 toes to bar

Wednesday 8/7/13

:SWOD:

2 touch and go power cleans every :30 seconds for 5 minutes @80%

:WOD:

5 rounds

5 forward rolls

7 wall walks

20 foot broad jump(3 burpees every 4 jumps)

Tuesday 8/6/13

:SWOD:

Back Squat

15 minutes to establish a 7 Rep max

:WOD:

3 rounds

3 minute amrap 

20 wallballs

10 1 arm kb/DB snatch(alternating) 

1 minute rest

Monday 8/4/13

SKILL:

Hand stand push ups

( work on the next step in YOUR progression) 

10 minutes

:WOD:

3 rounds

400 meter run 

10 shoulders to overhead(95/13 5)

20 pullups

:SWOD:

Hang squat clean

3-3-3

:WOD:

4 rounds 

400 meter run

Accumulate 30 seconds of handstand(on wall)

Accumulate 1 minute in bottom of squat