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Day 3WOD 130717 warm-up strength sprint: front squats/touch & go sprints4 rounds of:5 front squats + max effort touch & go sprints (down & back = 1)L1 – 3 sprintsL2 – 4 sprintsSK – 5 sprints WOD…AMRAP in 15:00 of:7 power cleans12 kb swings – 24kg/16kg15 box jumps L1 – 95/65, 20"boxL2 – 135/95, 24"boxSK […]

Day 2WOD 130716Coach's Hour, 7-8am warm-up endurance: row/jump rope intervals5 rounds of:1:00 – row1:00 – jump rope1:00 – rest WOD…For time:21-15-9push press/jerk t2bhrb L1 – 95/65L2 – 135/95SK – 155/105

Day 1WOD 130715 warm-up strength: thruster1:00 – 1 rep every 15 seconds1:00 – rest1:00 – 2 reps every 15 seconds1:00 – rest1:00 – 3 reps every 15 seconds WOD…3 rounds for time of:hrpu600m runsdhp L1 – 30 hrpu, 15 sdhp – 95/65L2 – 40 hrpu, 10 sdhp – 115/85SK – 50 hrpu, 5 sdhp –

Day 6WOD 130713 7:30, WOD8:00, WOD8:30, Intro Session9:30-11:00, Basic Training11:00, WOD11:30, WOD Warm-up WOD…For time or 20:00, which ever comes first of:20 hang snatch – 75/5540 wall ball – 20/14 @ 10'target15 kb sdhp – 32kg/24kg30 goblet squats – 32kg/24kg10 ring dips (SK-muscle-ups)20 t2b (SK-toes thru rings)double unders, L1-25, L2-50, L3-75, SK-150

Day 5WOD 130712 Warm-up strength/skillhang squat clean – 5 x 1rope ascents WOD…3 rounds for time of:?? rope ascents9 clean to overhead12 hrbbj L1 – 6 6'plank ascents, 75/45, 20"boxL2 – 1 15'ascent, 95/65, 24"boxSK – 3 15'ascents, 135/95, 30"box

Day 4WOD 130711 – A.M. OnlyOpen Gym – 10am-12pmOly Practice – 4:30pm & 5:30pmBasic Training – 6:30pm-8pm Warm-up endurance/agilityrowingladder drills WOD…5 rounds, each for time of:20 unbroken kb swings 50' walking lunges50' bear crawlrest exactly 1:00 between rounds L1 – 16kgL2 – 24kgSK – 32kg

Day 3WOD 130710 Warm-up strength/skillstrict press – 5 x 5double unders – Coach's choice… WOD…3 rounds for time of:wall balls – 20/14 @ 10'target200m run L1 – 25 wall ballsL2 – 20 wall balls, run w/med ballSK – 15 2-fer-1 wall balls, run w/med ball

Day 2WOD 130709Coach's Hour, 7-8am Warm-up strength/sprints5 rounds of:3 thrusters + 250m sprint on rower1:1 work to rest ratio… WOD…For time:21-15-9power snatchk2ebox jumps L1 – 65/45, 20"boxL2 – 75/55, 24"boxSK – 95/65, 30"box

Day 1WOD 130708 Warm-up strength segment:back squat – 5 x 2core – accumulate 30 ghd sit-ups OR 50 abmat sit-ups WOD…AMRAP in 15:00 of:5 hang power cleans10 pull-ups15 hrb L1 – 95/65, modified/rx'd pull-upsL2 – 135/95, rx'd pull-upsSK – 165/115, ctb pull-ups

Day 6WOD 130706 7:30-8:30, WOD8:30-9:30, Intro Session9:30-11:00, Basic Training11:00-12:00, WOD For time:50 push-ups50 step-up & overs – 20" box400m run30 ohs L1 – hrpu, 75/45L2 – hrpu, use sandbag for step-ups and 400m run, 75/45L3 – hrpu, use sandbag, 95/65SK – hspu, use sandbag, 95/65