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