20140922

1 RM Rack Jerk (Split Jerk from the back) 20 mins

WOD: 9 Min AMRAP
200m Run
9 HRPU
9 Ring Rows
9 V-situps

Mobility!!!

20140919

10 EMOM: 2 Squat Cleans (add weight each set but don't go to failure)

WOD: 

14 Min AMRAP

10 Fr Rack Lunges  135/95#

10 Box Jumps 24/20"

10 KTE

Mobility!!!

20140918

Oly: 5x3 Push Jerk (no split)

WOD: 

4 RFT

5 Strict HSPU

10 Pendlay Row 135/95#

10 Barbell Rollout same#

Mobility!!

20140916

Strength: 3x10 strict press

Wod

3RFT
6 strict pull ups
12 T2B
:45 CTG push ups
:30 rest

Mobility

20140915

5x5 Front Squat                 

WOD: 15 min AMRAP         

1 Power Cleans 135/95#     

10 burpees                       

2 PC, 10 b

3 PC, 10 b

4 PC, 10 b ...

Mobility!!!

20140912

Skill: dubs (10 min)

WoD

10 min AMRAP
6 strict press 115/75
12 ring rows
30 dubs

Mobility

20140011

WoD:

Chipper

2 hang power cleans 105/155
40 wall balls 20/14
4 hang power cleans
30 wall balls
6 hang power cleans
20 wall balls
8 hang power cleans
10 wall balls


Mobility. 

20140910

WoD:

25 min AMRAP

400 m run
6 HSPU
8 pull ups
10 v sit ups

20140909

Strength: 1RM Back Squat

WoD:

3 RFT
4 power snatch 135/95
12 front rack lunges 135/95
1:00 AMRAP KBS 53/35
:30 rest

Mobility!

20140908

Oly: 3x12 bench press

WoD

13min AMRAP

10 push press 135/95
10 bent rows 135/95
15 burpees

Mobility 

20140905

Oly: 5x3 Split Jerk (work speed and feet)

WOD: Diane
21-15-9
Deadlift 225/155#
HSPU

Mobility!!!

20140904

Oly: 4x3 Snatch Balance (Mod to Hvy Weight)

WOD: 3 rds
AMRAP Front Squat 155/105#
10 KBS
15 Burpees
2:00 Rest

Mobility!!!!

20140903

Strength: 5x5 Weighted Pull Ups

WoD:

3RFT
8 Strict Press 95/65
10 T2B
12 Ring Rows
:45 Superman Hold
:30 Rest

Mobility!

20140902

1 RM: OHS

WOD: 12 Mins
12 Squat Cleans 135/95#
12 Box Jumps 24/20"
200m run

Mobility!!!