Coach Miguel is back!!!.....crap...

Monday 2012 04 30

Skill

OHS 321

WOD

3 rounds of

25 burpees

25 pull-ups

25 WBS (20/14)

For Time

Tuesday 2012 04 24

Strength:
Back Squat 321

Skill:
M3:
OH
Push Press
PUHR

WOD:
10-min AMRAP
5 front squats (185/125)
10 box jumps (24/20)
15 ring dips

Monday 2012 04 23

Skill:
Muscle-Up Work
Double-Under Work


WOD:
12-min AMRAP
6 wall walks
9 DB thrusters (50/30)
12 sit-ups

Friday 2012 04 20


Skill
Stretch!!


WOD
Team of 3
200 ball slams (20/14)
400-m run (one person at a time)
20 tire flips [as a team] (360/280)
100-m walking lunges each w/MB (20/14)
200 tire jumps
400-m run (one person as time)


For Time

Thursday 2012 04 19

Strength
Front Squat 321

WOD
50 WBS (20/14)
200-m run
50 T2B
200-m run
50 single-arm DB snatches (50/35)
200-m run
50 burpees

For Time

Tuesday 2012 04 17


Strength
Squat clean 321

Skill
5x max reps of strict pull-ups


WOD
8-min AMRAP

9 SDHP (95/65)
12 H/R push-ups
7 push press (95/65)

Monday 2012 04 16


Skill
Coach-led Stretch


WOD
10-9-8-7-6-5-4-3-2-1
thrusters (135/95)
burpees


For Time

Friday 2012 04 13


No Skill


WOD
1-mile run
100 double-unders
800-m run
100 sit-ups
400-m run
100 air squats
200-m run


For Time

Thursday 2012 04 12


Skill
4x 100-m sprint
15-seconds rest between each sprint


WOD
3 rounds of

15 good-mornings (75/45)
30 KBS (50/35)
30 squats
15 elevated push-ups (24/20)

For Time

Tuesday 2012 04 10

Skill: 321 Squat Snatch

WOD:
50 Single Arm G2OH With DB (35/20)
5 Toes To Bar
100 m Run
40 Single Arm G2OH with DB (35/20)
10 Toes To Bar
150 m Run
30 Single ARm G2OH
15 T2B
200 m Run
20 Single Arm G2OH
20 T2B
250 m Run
10 Single Arm G2OH
25 T2B
300 m Run 

For Time

Monday 2012 04 09


Strength: 321 Push Press

Skill: M3 or Testing

DU
WBS
Burpees

WOD:
3 Rounds of:
20 DL (225/155)
30 Box Jumps
400 m Run

Friday 2012 04 06


Skill
8x L-sit hold for 20-seconds
10-seconds of rest in between each L-sit


WOD
3 rounds of

200-m run
150-m farmer's walk
15 burpees
25 DB thrusters (50/35)

For Time

Thursday 2012 04 05


Skill
321 Clean & Jerk



WOD
"Annie"
50-40-30-20-10
double unders
sit-ups

For Time

Jack

Wednesday 2012 04 04

No Skill Today



WOD:

"Jack"

20 Min AMRAP

10 Push Press (115/75)
10 KBS (55/35)
10 Box Jumps (24/20)

Tuesday 2012 04 03


Strength:
DL 321

WOD:
7 Min AMRAP

7 FS (155/105)
7 HSPU
7 SDLHP (55/35)

Monday 2012 04 02


Strength: 321 Squat Clean


Skill: M3
OHS
Air Squats
Hand Release Push Ups


WOD

21-15-9

Squat Cleans (135/95
Lateral Burpees
Pull ups