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Thursday July 24, 2014

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Skill: Handstands/HS Walking/Shoulder Touches (spend 10 minutes working on a part of this skill)

WOD: TABATA

Burpees

Ring Rows

Medicine Balls Squat Clean 20/14

Hand Release Push ups

(your score is the LEAST reps you do for each movement)

Wednesday July 23, 2014

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Strength: 1RM OH Press

WOD:

Row 1k

50 Pull-ups

50 Push-ups

Row 1k

 

Tuesday July 22, 2014

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OLY: Work to a heavy but perfect Hi Hang snatch, vertical bar at hips

WOD:

12 Min AMRAP

10 Power Cleans 135/95

10 TTB

Monday July 21, 2014

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Strength: 12 Mins to work to 3RM Back Squat

WOD: “Tiger Fuel”

3 Rounds for Time:

400m Run

30 Wall-balls 20/14

Saturday July 19, 2014

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Skill: HSPU Progression/HS Walking

WOD:

15 Min AMRAP

10 KBS

10 HSPU

10 Pistols

Friday July 18, 2014

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Strength:

8 sets of 2 reps Back Squat @ 55% down to medicine ball

WOD:

5 Rounds for time

200m Run

20 Toes 2 Bar

Thursday July 17, 2014

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Oly:

Work to a perfect 3 position Snatch

WOD:

20 Min AMRAP

10 Cal Row

10 Wall Balls 20/14

10 Hand Release Push-ups

10 Box Jumps 20″

Wednesday July 16, 2014

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Strength: 3RM OH Press

WOD:

4 Rounds for time

10 shoulder to overhead 135/95

15 Chest 2 Bar Pull-ups

 

Tuesday July 15, 2014

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OLY: Work to a Heavy but perfect Hang snatch

WOD:

12 Min AMRAP

5 Power Snatches

10 Bar Facing Burpees

 

Monday July 14, 2014

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Strength: 1 RM Deadlift

WOD:

3 Rounds for time:

10 Squat Cleans 155/95

50 Double Unders

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