Friday 2012 06 29


Skill:
Max out Push Press 3 attempts
1.5 mile Run

WOD:

5 min AMREP

Kettlebell Complex

Kettle bell Russian Swing,
KB American Swing,
Power Clean,
Push Press,
Thruster

Thursday 2012 06 28


Skill: Squat Cleans
Over Head Squats 3 Attempts max out.

WOD:

100 SDLHP (45/35)
50 DB Squat Cleans (35/20)
50 WBS (20/14)

For Time

Wednesday 2012 06 27


WOD: 
"Michael"

800 m Run
50 Back Extensions
50 Sit ups
3 Rounds

Tuesday 2012 06 26


Skill: Max out on Back Squats 3 attempts
30 burpees for time

WOD
10 Rounds
10 shoot throughs
15 Push ups H/R
5 Ring Dips
20 Double Unders

Monday 2012 06 25


Skill: Find your 1 RM in 3 attempts of DL and SP

WOD:

7 min AMRAP

5 DL (185/145)
10 Box Jumps (30/24)

Friday 2012 06 22


Skill: DL 321
3-3-2-2-1-1-1

WOD: 

21-18-15-12-10-8-6-4-2

DL (155/115)
Plate Over Head Stationary Lunges (45/25)

Thursday 2012 06 21


Skill: 321 Front Squat
3x5 each leg Pistol


WOD:

9 min. AMRAP

5 OHS (155/115)
15 T2B
30 Elevated Push Ups
50 meter Over head DB Walk(50/35)