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Day 6WOD 130914 warm-up EMOM for 5:00 of:10 wall balls – 20/14 @ 10’target rest 1:00 @ 6:00…AMRAP in 9:00 of:21 kb swings – 24kg/16kg12 pull-ups33 box jumps – 24”/20”

Day 5 WOD 130913 AMRAP in 3:00 of:jump rope – du/singles @ 3:00…AMRAP in 7:00 of:2 oh walking lunges – 20/14 (med ball), 2 hrb4 oh walking lunges, 4 hrb6 oh walking lunges, 6 hrb… and so on… @ 10:00…400m run

Day 4WOD 130912 warm-up = intro to stones & tires   WOD…“Gracious”For time:6 clean to overhead3 stone 2 shoulder or 3 tire flips6 clean to overhead3 stone 2 shoulder or 3 tire flips6 clean to overhead3 stone 2 shoulder or 3 tire flips6 clean to overhead3 stone 2 shoulder or 3 tire flips6 clean to

Day 3WOD 130911 warm-up = endurance interval3 rounds of:200m run15 wb1:00 rest WOD…For time:21-15-9pull-upsring dipshrpudeadlifts L1 – assisted/rx’d pull-ups & ring dips, 135/95L2 – assisted/rx’d pull-ups & ring dips, 185/125SK – ctb pull-ups, rx’d dips, 225/155

Day 2WOD 130910Coach’s Hour, 7-8am warm-up – ohs / snatch balance strength interval: power snatch / ohs / sprint5 rounds of:1 power snatch1 ohs10 max effort hrb1:00 rest*use this session as power snatch / ohs practice and use the same weight for all 5 rounds* WOD…AMRAP in 15:00 of:double unders (singles)15’ rope ascents L1 –

Day 1WOD 130909 warm-up w/ jump rope practice, ~ 5:00 interval holds: 6 rounds of:15 second straight arm support (rings)15 second squat hold WOD…2 rounds for time of:10 power cleans400m run35 wall balls – 20/14 @ 10’ target500m row L1 – 115/75L2 – 135/95SK – 165/115

Day 6WOD 130907 warm-up = wall climb into inversion hold WOD…EMOM for 5:00 of:10 abmat sit-ups @ 5:00…AMRAP in 10:00 of:5 hrbpu5 hspu30 ohs – empty barbell(dropping an empty barbell = 50 burpees for you and everyone in your heat, on the spot) L2 – hrbctbpuSK – mu, deficit or ring hspu Neill's Anniversary WOD

Day 5WOD 130906 warm-up = 800m run sustained effort drill:  thrusters – 75/453:00 – 15 seconds max effort, 15 seconds rest WOD…AMRAP in 20:00 of:6 pull-ups12 push press – 95/6518 squats L1 – assisted, unassited pull-upsL2 – ctb pull-upsSK – “L” pull-ups, pistols (18 total)… “L” pull-ups must be strict, no kipping into “L” position

Day 4 WOD 130905 warm-up = 8 rounds tabata hrb Athlete’s Choice… endurance WOD10 rounds for time of:300m row1:00 rest WOD…For time:21-15-9hrpumed ball cleans – 20/14kb swings – 24kg/16kg200m run after each round

Day 3WOD 130904 warm-up = core workghd sit-ups – 3 x 10back extensions – 3 x 10hollow rocks – 3 x 10 strength/skill: strength holds/jump rope practiceinversion hold – 0,2,4,6jump rope practice – 1,3,5,7 WOD…5 rounds for time of:6 snatches  15 box jumps L1 – 75/55, 20” boxL2 – 95/65, 24” boxSK – 115/85, 30”