WOD | June 17, 2013

SKILL:

Front Squat

3x3x3x3x3x3x3

(80% of 1RM)

WOD:

12-10-8

Thrusters Rx 135/95 Rx+ 165/105

TTB

Burpees

WOD | June 14, 2013

SKILL:

Mobility & warm-up WOD movements 

WOD:

1 RFT

40 Wall Balls Rx 20/14 Rx+ 30/20

30 S2OH Rx 95/65 Rx+ 115/75

20 Squat Clean Rx 95/65 Rx+ 115/75

10 OHS Rx 95/65 Rx+ 115/75

WOD | June 13, 2013

SKILL:

Deficit Deadlift 

5x5x5x5x5x5

(Focus on form and extended ROM)

WOD:

13 min AMRAP

10 Deadlift Rx 225/155 Rx+ 275/185

10 Lateral Bar Burpee

10 Box Jump Rx 24/20 Rx+ 30/24

WOD | June 12, 2013

SKILL:

Pistols

15 min on progressions OR 40 reps (20 each leg)

WOD:

1200m Row

Then

3RFT

15 KBS 53/35

20 HR Push-Ups

WOD | June 11, 2013

SKILL:

Back Squat 

10x10x10x10

(75% of 1 Rep Max)

WOD:

5-4-3-2-1

Clean & Jerk Rx 185/115 Rx+ 205/135

10-8-6-4-2 

Rx Pull-Ups Rx+ CTB Pull-Ups

WOD | June 10, 2013

SKILL:

Squat Snatch (up to 135/95)

15 min work on form

WOD:

75 Double Unders

25 HSPU

25 TTB

25 Burpees

75 Double Unders 

WOD| June 6, 2013

SKILL:
Bear complex with barbell
15 reps to warm up
Strength WOD:
Bear Complex
5-5-3-3-3-1-1-1-1-1-1

Conditioning WOD:
5 min AMRAP
20 slam balls(25/20)
20 Russian twisters with slam ball (20/25)