02072014

STRENGTH/ SKILL
3 x ME Clean + Front Squat @80%

WOD
Complete 50 DB Squat Clean Thrusters OTM do 10 DU

02062014

STRENGTH/SKILL
3 x ME DL @80%

WOD
OTM for 20 minutes
5 Burpee Pull-ups

02052014

STRENGTH/ SKILL
3 x ME Back Squat @80%

WOD
Tabata KBS
Tabata Goblet Squat
Tabata KB Snatch

FINISHER
3 x 10 GHD Sit-up

02042014

STRENGTH/ SKILL
3 x ME Snatch + OHS @80%

OPEN WOD 13.2
10 min AMRAP
5 S2O @115/75#
10 DL @115/75#
15 Box Jumps @24/20″

02032014

STRENGTH/ SKILL
3 x ME HSPU
3 x ME Strict Press @80%

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat @185/135#
1-2-3-4-5-6-7-8-9-10
Pull-up

FINISHER
150 DU

01312014

STRENGTH/ SKILL
5 x 5 Squat Snatch

WOD
OTM for 10 min
1 Snatch + 5 OHS

FINISHER
Max UB pull-ups and Dips

01302014

STRENGTH/ SKILL
5 x 5 Squat Cleans

WOD
15 min AMRAP
1 Pull-up
1 Squat
1 Burpee,
2 pull-ups
2 Squats
2 Burpees,
3 pull-ups
3 Squats
3 Burpees,
Etc.

FINISHER
3 x 10 GHD sit-ups

01292014

STRENGTH/SKILL
DL 5 x 5

WOD
5 min AMRAP
10 KB Sumo DL @70/53#
25 DU

1 min rest

5 min AMRAP
10 KB Goblet Squat
25 DU

1 min rest

5 min AMRAP
10 KB Swings
25 DU

01282014

STRENGTH/SKILL
Back Squat 5 x 5

WOD
12 min AMRAP
10 Push Press @ 135/85#
10 Walking Lunge with bar in front rack

FINISHER
Tabata

01272014

STRENGTH/SKILL
5 x 5 Strict Press

WOD
50-40-30-20-10
Squats
25-20-15-10-5
Pull-ups

FINISHER
Row 4 x 500m