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Friday 10/04/13

Skill: (20:00) 3 position Clean (High Hang, Low Hang, below the knees) *do not drop the bar or reset between positions* WOD: “Helen” 3 rounds for time: Run 400m 21 American KB swings (53#/35#) 15 Pull-ups (15:00 time cap) Cool Down: Pick a weakness and mobilize for 5:00 Tweet

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Thursday 10/03/13

Skill: a) Yay Thrusters!! (15:00) Work up to a heavy set of 8 b) Work on Toes-2-bar (4:00) WOD: 3 rounds, 3min each, 1min rest per round of: 5 Toes-2-Bar 10 Ball Slams 15 Goblet Squats  Cool Down: 400m jog Rower Drill   Tweet

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Wednesday 10/02/13

Skill: Burgener Warm-up Drill (7:00-10:00) Hang Squat Snatch (3×5) – work on speed and technique w/light load WOD: 21-15-9 of: Hang Squat Snatch + Burpees Durability: Dips or Static Holds – 3 solid rounds Rower Drill 1:00-2:00 Tweet

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Tuesday 10/01/13

Skill: a) 1:00 Burpee Time Trial b) False Grip Holds + Handstand Work (12:00) WoD: 10:00 AMRAP of: 7 Wall Balls 7 Handstand Pushups Cool Down: Rower Drill 1:00-2:00 Couch Stretch 1:00 each side   Tweet

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