Thursday, September 3, 2015

Skill Work
EMOM x 10
Even: 7 Deficit HSPU (45/25)
Odd: 7 Strict Pull ups

WOD
‘Rope Run’
5 RFT
200 m run
15 KB Snatches (24/16)
1 Rope Climb

Wednesday, September 2, 2015

Strength
EMOM x 12
Even: 5 Strict Press
Odd: 8 Push Jerks

WOD
AMRAP 15
7 HSPU
14 Sumo Deadlifts (185/155)
21 Air Squats

Tuesday, September 1, 2015

Skill Work
AMRAP 3 – 0:30 sec of hang snatch (light)/0:30 sec of rest
AMRAP 3- 0:30 sec of OHS (light)/0:30 sec of rest
AMRAP 3- 0:30 sec of hang snatch (moderate)/0:30 sec of rest
AMRAP 3- 0:30 sec of OHS (moderate)/0:30 sec of rest

WOD
10-9-8-7-6…1
Lunge Thrusters (95/65)
T2B

Monday, August 31, 2015

Strength
5 sets of:
2 Squat Cleans + 1 Jerk
* athlete’s have 1 minute to complete the complex followed by 2 minutes rest

WOD
EMOM x 10
Even: Max Cal Row
Odd: Max Pull ups