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Day 2WOD 130903Coach’s Hour, 7-8am warm-up = press clinic1.strict press2.push press3.push jerk strength:front squat – 5 x 3(3 front squats every other minute for 10:00) WOD…3 rounds for time of:10 deadlifts15 hrb?? unbroken wall balls *200m run every time wall balls are broken* L1 – 135/95, 15 unbroken wall balls – athlete’s choiceL2 – 225/155, […]

Day 6WOD 130831 EMOM for 5:00 of:3 pull-ups5 hrpu7 squats @ 5:00…AMRAP in 10:00 of:5 hrbbj10 wall ball – 20/14 @ 10'target15 t2b L1 – 20"L2 – 24"SK – 30"

Day 5WOD 130830 warm-up = lifts clinic1.deadlift2.sdhp3.medicine ball clean strength interval:minutes 0, 2, 4, 6, 8 – 3 unbroken hang squat cleansminutes 1, 3, 5, 7, 9 – 30 double unders (90 singles) WOD…For time:buy-in – 30 ground to overhead 2 rounds of:400m run500m row cash-out – 30 ohs L1 – 65/35L2 – 75/45SK –

Day 4WOD 130829 warm-up = kb swings – re-teach it! strength = “hold it, now”2 rounds of:30 seconds max hold, flex arm hang30 seconds rest30 seconds max straight arm support – rings30 seconds rest30 seconds max inversion hold30 seconds rest30 seconds max L-sit hold (two 20” boxes)30 seconds rest WOD…5 rounds for time of:10 kb

Day 3WOD 130828 warm-up = press clinic1.strict/shoulder2.push press3.push jerk “Happy Birthday Brielle & Doug”did you really think we would post it? time cap… somewhere in-between 25 & 37 minutes!!

Day 2WOD 130827Coach’s Hour, 7-8am warm-up = snatch and clean progressions strength:EMOM for 10:00:3 unbroken hang snatch WOD…3 rounds for time of:jump rope?? hrb12 pull-ups L1 – 50 double unders (150 singles), 15 hrbL2 – 75 double unders (225 singles), 20 hrbSK – 100 double unders, 30 hrb

Day 1WOD 130826 warm-up = squat clinic1.air squat2.front squat3.ohs endurance:3 rounds of:150m row10 hrb200m run WOD…“Elizabeth”For time: 21-15-9cleans (yes, these are squat cleans)ring dips L1 – 95/65L2 – 115/85SK – 135/95(rx’d = 135/95, unassisted ring dips)

Day 6 WOD 130824 EMOM for 5:00 of:3 deadlifts – athlete’s choice10 lateral hops – 1’ hurdle @ 5:00…AMRAP in 10:00 of:20 hrpu30 squats30’ bear crawl

Day 5WOD 130823 strength interval:5 back squats – minute 0, 2, 4, 610 box jumps (athlete's choice) – minute 1, 3, 5, 7 WOD…3 rounds for time of:?? pull-ups21 sdhp50 double unders (150 singles) L1 – 15 pull-ups, 24kg/16kg kb sdhpL2 – 12 ctb pull-ups, 32kg/24kg kb sdhpSK – 10 weighted pull-ups – 35/10, 95/65

Day 4WOD 130822A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8 endurance: 5 rounds of:row 300msprint 100mrecovery = slow jog back to rower allow 3:00-5:00 recovery for WOD WOD…AMRAP in 6:00 of:hrbmbcwb – 20/14 (M=10’target, W=9’target)(hand release burpee med ball clean wall balls)AMRAP in 3:00 of:sandbag step-up & over – 20” box (must stand