20150205

Strength: 9x3 Speed Bench (45 sec rest)
(Make sure you maintain the same bar path so choose an appropriate weight)

WOD: 3rd
1:00 Battle Ropes
1:00 Sledge Hammers
rest as appropriate

Acc:
3x4 weighted corn on the cob pull-ups
3x10 Rollouts

20150204

20 Min AMRAP
4 Hang Snatch 95/65#
8 OHS same#
12 Box Jump Step Downs 24/20"
40 Double Unders

20150203

1 RM Back Squat!!!!
(Was supposed to do last month but I wanted to get everyone a couple of weeks back at it before trying.)

WOD: Double Tabata

Tabata 1
4 Row/4 Burpee

2:00 Rest

Tabata 2
4 KBS/4 Superman Hold

Mobility!!!

20150202

4rds                               

8 L-Sit Pull-Ups                 

8 Ring Pushups                

20 4-Count Mtn Climbers

Acc: 100 Butterfly Sit-ups for time

Mobility