24.6.16

Strength/Skill     Push Press
Red Option: 2 rep max
Black Option: 80% x 1 x 5 sets
WOD   20 minute time cap)
21-15-9 reps for time:
Handstand Pushups
Ring Dips
Pushups
Scale to 15-12-9 reps as needed

23.6.16

Strength/Skill  Farmers Carry
6 x 20 yards @ 75% bodyweight
Perform 20 second hollow rock after each set
No rest between sets
WOD  3 x 5 minute AMRAP with 2:30 minutes rest between. Pick up each round where you left off in the previous rounds:
6 Front Squats
6 Lateral Burpees Over the Barbell
12 KB Swings
Rx: 95/63, 55/35
R+: 115/73, 70/4

17.5.16

Strength/Skill  Back Squat
Red Option: 3 rep max
Black Option: 80% x 2 x 5 sets
WOD  Rx
3 rounds for time:
Run 400m
21 Shoulder to Overhead (95)(63)
12 Pullups
R+
3 rounds for time:
Run 400m
21 Shoulder to Overhead (115)(73)
12 Chest to Bar Pullups

16.5.16

Strength/Skill  EMOTM for 8 minutes:
4 Box Jumps (increase height as desired)
WOD  AMRAP in 15 minutes:
30 Double-Unders
3 Hang Power Cleans
30 Double-unders
6 Hang Power Cleans
30 Double-unders
9 Hang Power Cleans
30 Double-unders
12 Hang Power Cleans
…continue sequence of 30 double-unders and 3 rep increases until 15 minutes is up. Score is total Hang Power Cleans completed.
Rx: 135/103
R+: 175/123