June 29 2013

WOD “Subaru TRI Stoon”

25PushPress(95/65)                                                                                                                                                                                       20 Toes-2-Bar
15SDHP (95/65)
10Bar Facing Burpees
5Muscle-ups
10Bar Facing Burpees
15SDHP
20Toes-2-Bar
25Push Press

 

The scale for 5 muscle-ups will be 10 chest-2-bar pullups. There will be a 30 minute time cap for this WOD!

June 25 2013

Strength
3-3-3 of Hang Power Clean

WOD
5 Barbell Complexes
20 Box Jumps (24″/20″)
4 Barbell Complexes
16 Box Jumps
3 Barbell Complexes
12 Box Jumps
2 Barbell Complexes
8 Box Jumps
1 Barbell Complexes
4 Box Jumps

Barbell Complex: 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat
Rx: 155/105

 

June 17,2013

Skill
KB Snatch Review/Practice
Pistol Squat Review/Practice

Endurance
Every 30 second for 7 minutes sprint 25 meters

WOD
3RFT of:

10 KB Snatches, right arm (#53/#35)
10 KB Snatches, left arm
10 Pistol Squats, alternating legs