08/26/13 WOD

WOD:

Endurance:  800m x2 (1:1)

WOD A- "Annie":

50-40-30-20-10
DUs
Ab Mats


WOD B- "Charlotte":

21-15-9
OHS (95/65)
SDHP (95/65)

08/23/13 WOD

WOD:

Endurance:  400m x4 w/1min rest in between each

WOD- "Betty"

5x 12 Push Presses (135/95) and 20 Box Jumps

08/22/13 WOD

WOD:

Strength: 12mins to find a 1rm Power Clean and Jerk for the day.
Skill: 1 Power Clean to 1 Squat Clean to 1 Power Hang Clean to 1 Hang Squat Clean to 1 Jerk.   This should all be done WITHOUT dropping the bar!

WOD:

3x
5 Muscle Ups
10 Clean and Jerks (155/115)
15 T2B
Rest 2mins
400m Run