Tuesday, December 2, 2014

Skill Work
7 minute time cap:
7 C2B
50 DUs
7 C2B
50 DUs

WOD
1000 m row
20 Hang Cleans (145/105)
10 Muscle Ups

Monday, December 1, 2014

Strength
Heavy Clean Pulls
5×5 across (85% of max clean)

WOD
21-15-9
KB Swings (32/24)
Burpees

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