170613

A) Strength

Establish a 1RM Power Clean

B) WOD - 5 rounds for reps

30 secs Pull Ups

30 secs Wall Ball 9/6

30 secs Burpee

1 Min Rest

130613

A) Strength - Deadlift

3-3-3-2-2-2-1-1

Work up to establish a 1RM

WOD - For Time

10 Box Jump 30/24

20 KB S.D.H.P. 24/16

30 C2B Pull Ups

40 Burpee

50 Wall Ball 9/6

100 Double Unders

120613

A) Mobility

Feet smashing

Calf smashing

Hamstring door stretch

WOD - For time:

Run 1 Mile

- 6 mins rest -

Run 800m

- 4 mins rest -

Run 800m

- 4 mins rest -

Run 400m

- 2 mins rest -

Run 400m 

- 2 mins rest - 

SPRINT 200m

TIME!!!

110613

A) Tekkers

Pistol tekkers!

- KB counter balance

- Banded assistance

- Rig assistance

WOD - 4 RFT

5   Power Clean 80/60

10 Pistols - alternating

15 C2B Pull Ups

40 Double Unders

060613

A) Front Squat

5x5 @ 70% of 1RM

3x3 @ 75% of 1RM

WOD - For Time

200m Run

20 Over The Box Jump 24"/20"

20 KBS 24/16

400m Run

15 Over The Box Jump 24"/20"

15 KBS 24/16

800m Run

10 Over The Box Jump 24"/20"

10 KBS 24/16

010613

A) Find 1RM 

Split Jerk

WOD - 'Elizabeth'

21-15-9

Squat Clean 60/40

Ring Dip