Thursday, January 8, 2014

WOD
For time:
50 DUs
40 KB swings (1.5/1)
30 Box Jumps (24/20)
20 Pull ups
10 HSPU
20 Pull ups
30 Box jumps (24/20)
40 KB swings (1.5/1)
50 DUS

Wednesday, January 7, 2014

Strength
1 ¼ Front squat
5 x 3

WOD
21-15-9-15-21
Power Cleans (135/95)
Push Ups

40 DUs between rounds

Tuesday, January 6

Skill Work
Max DUs in 3 minutes

WOD
EMOM x 20
Even: 5 thrusters (95/65) + 10 KB swings then AMRAP squats
Odd: Rest

Monday, January 5

Strength
EMOM x 10
2 Power snatches + 1 Squat snatches

WOD
7 minute time cap:
500 m row
15 Deadlifts (185/155)
15 Pull Ups
15 Burpees