9-17-16

Saturday – 

A. 3 Sets
A1. Handstand hold x20 seconds
A2. Jerk balance x5 reps - light - for footwork

B. Split Jerk x3 reps
One set every 90 sec for 12 min
-working up; 50, 60, 70, 75% across

C. WOD:
18 min AMRAP
Run 200m
10x Shoulder to Overhead 95/65#
20x KB Swing 53/35#
30x Double Unders

9-16-16

Friday – 

A. 12 min Alt EMOM;
A1. Front Squat; pause squats; 3 reps; 32x2 tempo
A2. Strict/weigthed Pull Ups 4-5 reps; 30x1 tempo

B. WOD:
For time; [15 min cap]
30x Pull Ups
30x Power Clean 155/105
20x CtB Pull Ups
20x Front Squats 155/105
10x Squat Snatch 155/105
10x Bar Muscle Up

9-15-16

Thursday – 

A. Banded Sprints

B. Max Distance Broad Jump

C. Max Height Box Jump

D. WOD:
15 min AMRAP
Run 200m
20x Walking Lunges [holding KB if possible]
50m Farmers Walk

9-14-16

Wednesday – 

A. Bench Press

Find a 5RM in 15 min

B. WOD:

"Johanna"

21-15-9

Back Squat 155/105

Kettlebell Swing 70/53

Overhead Plate Sit Up 45/25

C. Cash Out:

Bring Sally Up - Air Squats

9-13-16

Tuesday –

 A. 12 min Alt EMOM
A1. 3x Strct Press + 3x Push Press unbroken - working up in weight
A2. Rear Foot Elevated Split Squat x5 each leg;
 

B. WOD:
5 Rounds for time;
10x HSPU
15x Box Jump [24/20"]
20x V-Up

9-12-16

Monday – 

A. 3 Sets - Muscle up skill work:
A1. Muscle Up Banded Transition x5 [or muscle ups]
A2. Hollow Rock x10-15
A3. Kipping work on pull up bar or rings x5

B. Deadlift;
One set every 2 min for 10 min
10x50%
8x60%
6x70%
4x75%
4x80%

C. WOD:
8 min AMRAP
5x Hang Power Clean [135/95]
--adv try; 165/110#
10x Burpee over bar