WOD| May 1, 2013

SKILL:
Front Squat 1RM
1-1-1-1-1-1-1

WOD:
400m Run
30 Front Squat Rx 70% 1RM /Rx+ 80% 1RM
400m Run
30 Deadlift
400m Run
60 Double Under
400m Run

WOD| April 30, 2013

SKILL:
Shoulder Mobility

WOD:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Jerk Press
5-5-5-5-5

Row 1000m for time

WOD| April 29, 2013

SKILL/DRILL:
Group Stretch & Sprints Warm-Up

WOD:
"Chelsea"
30 min EMOM
5 Pull-Ups
10 Push-Ups
15 Squats

* Complete one round each minute/rest remainder of minute until failure
** Failure before 30 minutes note total (I.e. 21+21) and remaining time becomes an AMRAP of 5 Burpees/10 Abmat Sit-up

WOD| April 27, 2013

SKILL:
Rope Climbs

WOD:
5 RFT
Run 400m
30 Double Unders
20 Weighted Sit-up (45/35)
10 Oblique Crunch (53/35) - each arm

WOD| April 26, 2013

SKILL/DRILL:
Tabatas Row for calories

WOD:
6 rounds for max reps
1 min max Wall Balls Rx 20/14
1 min max KBS Rx 53/35
Rest 2 min & repeat

Rx+ complete 15 pull-ups during rest period

WOD| April 25, 2013

SKILL:
400m x 3
*rest 1 min between rounds record splits

WOD:
3RFT
15 Front Squat Rx 135/95 Rx+ 155/105
30 Abmat Sit-ups
30 Leg Lifts
-then with no rest-
3 min total plank hold

WOD| April 24, 2013

SKILL:
Snatch
Work to 1RM

WOD:
15 min AMRAP
3 Burpee
6 Snatch Rx 95/65 Rx+ 115/75
9 Box Jump Rx 24/20 Rx+ 30/24

WOD| April 23, 2013

SKILL:
Double Unders

WOD:
Rx 8 RFT/ Rx+ 10 RFT
12 Deadlift 135/95
12 Hand Release Push-ups

WOD| April 22, 2013

SKILL:
Hand Stands
(Max HS hold - wall and/or free standing)

WOD:
Run 200m
10 Strict Press Rx 95/65 Rx+ 115/75
15 Pull-ups
Run 200m
20 Push Press Rx 95/65 Rx+ 115/75
15 Pull-ups
Run 200m
30 Push Jerk Rx 95/65 Rx+ 115/75
15 Pull-ups
Run 200m