Friday, November 28, 2014

Skill Work
5 Minutes:
Max. DUs

WOD
With a running clock, complete each couplet:

3 Rounds:
10 Burpees
10 Squat cleans (95/65)

Rest 1 minute

3 Rounds:
10 KB Swings (24/16)
10 Pull ups

Thursday, November 27, 2014

WOD
For time:
Cash in… 300 m row
Then…
3 Rounds of:
10 Thrusters (95/65)
10 Push ups
10 Sumo-deadlift high pulls (95/65)
Then…
Cash out… 300 m row

Skill Work
EMOM x 10
Odd: 10 Pistols
Even: 5 HSPU

Wednesday, November 26, 2014

Strength
Overhead Squat
5×5

WOD
For time:
1-2-3-4-5-6-7-8-9-10
Deadlifts (205/165)
One-arm KB Snatches (alternating)
HSPU

 

Tuesday, November 25, 2014

Skill Work
Pull-Up Progression
7 x 7
Rest 1:00 between sets

WOD
5 RFT:
10 Power Cleans (105/75)
15 Front Squats
10 Power Cleans
15 Shoulder-to-Overhead

Monday, November 24, 2014

Strength
Deadlift
7×3

WOD
For time:
75 Overhead lunges (45/25)
20 Burpee over-the-box jumps (30/24)
25 T2B