20150924

Warmup: 3:00 Jump Rope

Sally Up

Oly: 5x3 Clean +5lbs  

WOD: 4 rds  
10 Fr Lunges 135/95  
30 Double Unders  

ACC: 2x Banded Good Mornings

20150922

Warmup: 3:00 DU practice

Roxanne

Oly: 4x3 Split Jerk+5lbs  

WOD: 5,4,3,2,1  
Muscle Up  
Deficit Strict HSPU  

Acc: 2x 1A:AMRAP GHD sit-ups
1B: Max rep push-ups

Mobility: 3 pos shoulder stretch

20150921

Warmup:200m run+ 3rd
5 Burpees
10 Med Ball Cleans
10 Med Ball Presses
+
Burgener Warmup

1 RM Front Squat  

WOD: 3 rds  
10 P. Cleans 185/135#  
10 CTB  

Acc: 3:00 KB Snatch without putting the KB down

Mobility: Hip Stretch

20150916

20150915

Warmup: 2:00 DU Practice
Line Drill with
High Knees for length
Butt Kickers for length
Toy Soldiers for length
4 Spiderman Stretch per leg
4 Samson stretch with twist per leg
4 inch worms with 2 pushups each

Oly: Shldr Press +5lbs  

WOD: 3 rds  
10 HSPU  
10 DL 225/155  
50 DU  

Acc: 2x1:00 Hollow Rock