“wednesday 7.17.13”IMG 1299

Warm-up:

          2x 10 side to side touches / 5 y.t.i.

Skill:

           ttb

Strength:

        L-Sit: 2min

        face pull: 4x12

        max broad jump: 4 attempts

       

WOD:

         12 amrap

         2 wall walk

         8 ttb

         10 burpees

Read more: wednesday 7.17.13
 

“tuesday 7.16.13”securedownload-1

Warm-up:

          2x 12 banded good morning + 6 assisted kneeling ghr

Skill:

           dl

Strength:

        back squat: 3x10 @75%

WOD:

         5 rounds

         15 wall balls (20/14)

         10 dl (185/135)

Read more: tuesday 7.16.13
 

monday 7.15.13 

IMG 1463

Warm-up:

          the skill

Skill:

           c+j

Strength:

        press: 1-1-1-1

        push press:3-3-3-3

        push jerk:5-5-5-5

WOD:

         8 amrap

         8 hang power cleans (155/105)

         Run

Read more: monday 7.15.13
 

“friday 7.12.13”
securedownload copy

 The boys rolling out.

Warm-up:

          2x 1 tgu (ea) / 2 wall walks / 3 ttb

Skill:

           tgu/ ttb

Strength:

        TGU: 4x3 (demo)

WOD:

         5 amrap

         5 hspu

         8 ttb

5 min rest

         5 amrap

         3 wall walk

         8 bj (30/24)

Read more: friday 7.12.13
 

“thursday 7.11.13”

IMG 1443

Warm-up:

          3x 5 transitions 5 ring dips 5 pull-ups (bw)

Skill:

           muscle-ups

Strength:

        front squat: 5-5-5-5 ascending

        pull-ups: 5-5-5-5 ascending

WOD:

         8 muscle-ups

         30 squat cleans (115/80)

         8 muscle-ups

Read more: thursday 7.11.13
 

 wednesday 7.9.13

IMG 1491

Warm-up:

          200m run :30 plank hold / :30 L+R side plank hold / handstand hold

Skill:

           false grip ring row

Strength:

        12 otm

        odd: ME L-sit hold

        even: 10 ring rows

WOD:

         800m run 

         40 burpees

         400m run

         40 burpees

         200m run

Read more: wednesday 7.9.13
 

1268 281947245282855 696112445 n

Warm-up:

          25 burpees

Skill:

           power clean

Strength:

        power clean: 3rm

WOD:

         5 rounds

         1o power cleans (65% of 3rm)

         15 rkb swings (53/35)

Read more: tuesday 7.9.13
 

995815 281947201949526 2142727799 n

Warm-up:

          2x 8 burpees 8 squat jumos

Skill:

           pull-up

Strength:

        back squat: 1rm

WOD:

         "Cindy"

         

Read more: monday 7.8.13
 

7466 281947208616192 470566110 n

Warm-up:

          20 burpees

Skill:

           push press / du

Strength:

        12 otm Unbroken

        odd: 4 muscle ups (demo)

        even: 15 rkb swings (70/53)

WOD:

         4 rounds

        10 push presses (155/105)

        40 double unders

 

467281 132994906844757 1993952910 o

Warm-up:

          2x 20 lunges, 10 squat jumps

Skill:

           enjoy the 4th

Strength:

        back squat: 7x2 @90%

WOD:

         4 rounds

         400m run

         50 air squats

Read more: wednesday 7.3.13
 

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