20151019

Warmup: 15 Burpees + Sally Up

WOD: Death by Clean and Jerk 135/95
0:00-1:00 1 C&J
1:00-2:00 2 C&J
2:00-3:00 3 C&J ...
Until unable to finish all reps in 1 min

Mobility: Hip Stretch + Lacrosse ball on Hamstring and Shoulder

20151005

Warmup: 20 Burpees
Roxanne

Oly: 5x3 Front Squat +5#

WOD: 10 min AMRAP
15 KBS 53/35#
10 Burpee Box Jumps

Mobility: Hip Stretch

20151002

Warmup: 250m run +Tabata:
Pushups
Burpees
Air Squats
Hollow Rock

WOD: Bradshaw
225/155 RX

Mobility:
Hip Stretch
3 pos shoulder stretch

20151001

Warmup: 200m run
Line Drills

Oly: Complex 5x 1 clean+ 1 FS + 1 Split Jerk +5 lbs

WOD 3 rds
6 BS 60-65%
18 KB SDHP  70/53

Acc: 2x Super set
1) Good Mornings 8-12
2) AMRAP GHD Sit-ups