Thursday 10OCT2013

Mobilize


Skill


10 HSPU
10 Pistols
15 Knees to Elbows


Strength


5X5

Thrusters



WOD


Tabata

20 minutes

Row
HRPU
Ball Slams
Wall Balls
Double Unders

Wednesday 09Oct2013

Mobilize to stay Alive

WOD:
For time,
50 Overhead walking lunges, 45lb men/25lb women
40 Burpees
30 Box jumps 24"men/20"women
20 Sumo dead lift high pull, 95lb men/65lb women
10 Chest to bar pullups
20 Overhead squat, 95lb men/65lb women
30 Ring dips
40 Hang power clean, 95lb men/65lb women
50 Abmat Situps

Cool Down

Designed by Rich Korth

Tuesday 08OCT2013

Mobility


Skill

10 Ring Muscle ups / Ring Pull ups
15 Box Jump Overs
15 Squats


Strength

Complex

Clean and Jerk + Front Squat

5-5-3-3-3-2


WOD

14 minute AMRAP

30 Double Unders or 2X singles
20 Box Jumps 24/20
10 Deadlifts 225/135

Monday 07OCT2013

Mobility


Skill

30 DU
15 T2B
10 Ring Dips



Strength

Power Snatch + OHS

3X3X3X3X3X3



WOD

JT

21-15-9

HSPU
Ring Dips
HRPU

Friday 04OCT2013

Mobility


Skill

20 Pistols
10 T2B
30 DU


Strength

Push Press

5-5-3-3-3-3-2


Partner WOD

100 DU
50 HSPU (Partner holds handstand while other does HSPU) Hand release PU and plank is alternate
50 Toes to Bar (Partner hangs on bar)
50 Shoulder to Overhead 135 / 75 (Partner holds plate or kettle bell in front rack)
Then 90 foot walking lunge with bar in front rack

Thursday 03OCT2013

Mobility


Skill

15-20 HSPU
10-15 Bar Muscle ups / C2B
10-15 Medicine Ball Cleans


Strength / WOD


Deadlift

5-5-3-3-3-3-2


OHS

5-5-3-3-3-2

Wednesday 02OCT2013

Mobilize


Skill

30 Meter Handstand Walk
15-20 Toes to Bar
15-20 Ring Dips


WOD

Deck of Cards