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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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Monday 9/30/13

Work: a) 2000m Row Time Trial b) Dip Progressions (10:00) – Static Holds, Box/Matador/Ring Dips c) Kettlebell Snatch 8x :45/:30 (53#/35#) Cool Down: 2x 15 Medball Cleans Roll-out shoulders and traps Tweet

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Friday 09/27/13

Skill: Toes 2 Bar 6×6-12 “Perfect” Pushups 6×5-10 WOD: 9min AMRAP Scheme 3,6,9,12,15,18,21+ Toes 2 Bar Lunges (each leg, ex 3L/3R) Cool Down: 800m run Tweet

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