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Day 3WOD 130821 strength complex: perform sequence on minute 0, 2, 4, 6, 81 power clean1 push jerk1 squat clean 1 push jerkupon completion of sequence in minute 8, run 400m allow 3:00-5:00 recovery for WOD WOD…5 rounds for time of:20 oh walking lunges (total steps)?? sit-ups10 t2b L1 – 25/10, 20 abmat situpsL2 – […]

Day 2WOD 130820Coach’s Hour, 7-8am skill work: kipping practicepistol practice WOD…For time:21-15-9 power snatchesring dips50-30-10squats cash-out = 400m run (21 power snatches, 21 ring dips, 50 squats… and so on…) L1 – 75/45L2 – 85/55SK – 95/65

Day 1WOD 130819 strength/endurance interval: EMOM for 5:00 of:2 behind the neck jerks 2 ohs rest 1:00… 3 rounds of:50 double unders (100 singles)200m run allow 3:00-5:00 recovery for WOD WOD…For time:50 deadlifts40 wall balls – 20/14 (M=10’target, W=9’target)30 power cleans20 hrb10 pull-ups L1 – 95/65L2 – 115/85L3 – 135/95, ctb pull-upsSK – 155/105, 10

Day 6WOD 130817Modified Hours today7:30, WOD8:00, WOD8:30, WOD9:00, WOD9:30, WOD 3 rounds for time or 15:00, whichever comes first of:500m row20 ghd sit-ups20 push press/jerk L1 – 95/65L2 – 115/85SK – 135/95

Day 5WOD 130816 warm-up strength:oh lunges – 6 x 2 2:00 challenge = double unders WOD…For time:3-6-9-12-9-6-3pull-upswall balls – 20/14 @ 10'targetkb swingsbox jumps L1 – 16kg, 20"L2 – 24kg, 24"L3 – ctb pull-ups, 24kg, 24"SK – bar mu, 32kg, 30"

Day 4WOD 130815A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 and 5:30Basic Training, 6:30-8 warm-up strength/endurance interval:4 rounds of:  1:00 – 2 squat cleans + max effort hrbbh1:00 – rest WOD…3 rounds for time of:20 ring push-upssandbag carry L1 – 200mL2 – 400mSK – 600m

Day 3WOD 130814 warm-up = hspu progressions 2:00 challenge = wall balls WOD… AMRAP in 15:00 of:3 snatches9 hspu15 deadlifts L1 – 75/45, hspu mod/rx'dL2 – 95/65, hspu mod/rx'dL3 – 115/85, hspu rx'dSK – 135/95, deficit hspu

Day 2WOD 1308137-8am, Coach's Hour warm-up strength:power clean to front squat – 5 x 2… (2 power cleans, then 2 front squats) 2:00 challenge = wall balls WOD…3 rounds for time of: (25:00 CAP)250m rowwall climbs200m run (25 hrb if it's raining)15' rope ascents L1 – 3 wall climbs, 1 rope ascent or 6 plank

Day 1WOD 130812 warm-up endurance:8 rounds of tabata hrb 2:00 challenge = wall balls WOD…7 rounds for time of:7 strict press35 double unders (105 singles) L1 – 75/45L2 – 95/65SK – 115/85

Day 6WOD 130810 7:30, WOD8:00, WOD8:30, Intro Session9:30-11, Basic Training11:00, WOD11:30, WOD warm-up3:00 challenge = double unders WOD…3 rounds for time or 20:00, whichever comes first of:30 wall ball – 20/1430 hang snatch – 75/45