N/Ortona Coy – 27 Jul 11

Skill/Strength:

Cleans, front squat

WOD:

10 – 1 burpies

1 – 10 toes to bar

(10 burpies/1 toes to bar, 9 burpies/2 toes to bar, …………………1 burpie/10 toes to bar)

rest 3 mins

45 lbs over head, run 40 ms

10 pushups

2 rds

Till they come up with gadgets like this, we are gonna have to train to do it ourselves!

N Coy/Ortona Coy – 20 Jul 11

Skill work:

Overhead Squats, starting light with the bar and working up to about 70% of max.  Focus on drills and skills, fight for lumbar support!

WOD:

12 min AMRAP

12 Overhead Squats – 45 lb bar

12 pushups

5 pullups

Fight for lumbar position and keep the weight on the heels.  Form is more important than speed!