July 22 2013

Endurance
Four 25 meter shuttle sprints every 90 seconds for 6 rounds                                              WOD                                                                                                                                    200 meter run                                                                                                                           21-15-9 of:
Ring Dips
V-situps                                                                                                                                     200 meter run                                                                                                                           21-15-9 of:
Pushups
Jumping Air Squats                                                                                                                                 200 meter run

July 17 2013

Strength
3-3-3-3-3 of Push Jerk

 

WOD
3 RFT of:                                                                                                                                   300 meter run                                                                                                                         25 Double Unders (or 50 regular)
30 Situps (3-way crunchie)

July 15 2013

SKILL
Clean review                                                                                                                Strength                                                                                                                                    5-5-5 of Hang Power Cleans                                                                                                 WOD12 minute AMRAP of:                                                                                                      3 Squat Cleans (#185/#120)
2 Shoulder-2-Overhead (Same Bar)
3 Pull-up                                                                                                                                   2 minutes rest, then                                                                                                                 5 minute EMOM of:
12 Wall Balls (#20/#14)

July 12 2013

SKILL
Push Jerk review                                                                                                   Strength5-5-5-5-5 of Push Jerk                                                                                           WOD                                                                                                                                               3 RFT of:                                                                                                                                  15 Chest-2-Bar Pullups
12 Burpees (Touch your pullup bar at the top of every burpee)

 

Juillet 11 2013

SKILL
Spend 15 minutes working on the pullup.                                                                                If you can do the pullup efficiently, then work on bar kipping pullup.                                         WOD
5 RFT of:                                                                                                                              200 meter run
7 Deadlifts (#275/#180)
14 Box Jumps