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Thursday 06/19/2014

Skill: Wall Balls – 4×25 unbroken WOD: 1mile run 21 push-ups 800m run 21 Wall balls 400m run 21 KB snatch (44/26) 300m run 21 burpees Tweet

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Monday 06/16/14

Warm-up: a) 6:00 of: 150m Dash 5 Burpees b) 3:00 of: 5 Med Ball Cleans 20 DU or 20 Singles c) 4:00 Mobility  Skill: Thrusters 3×21 Reps (95/115/135# – 65/75/95#) Rest as needed AMRAP: (16:00) 12 Box Jumps 9 Thrusters (95/65#) 6 Burpees   Tweet

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Friday 06/13/2014

Strength: 1) Russian KB swings – 1×30 1×30 1×50 (Rx: 71/53#) 2) Dead lift 6×3 (60…80%) – Technique Today. Hips and shoulders raise at the same rate Partner WOD: 3000m at 250m splits 100 Push-ups (one athlete working at time) Cool Down Easy 300m jog Introduce hollow body rolls. Try to achieve 3 rolls out, and […]

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