5-31-13

Strength: Five strict press Five push press Five push jerk Four sets total 100 dubs 40 OH squats 75/55 20 box jumps 20 pull ups 10 Burpees Competitors should sub kb/db snatches for pull...

5-29-13

COACH WES” mobility drills 5×5 touch and go deadlift. Work up to a heavy five. Focus on form and keeping the back neutral to avoid the dreaded “double back pump” Competitors 5×3 snatch grip deadlift online casino Wod: “ARMS” 21-15-9 of:...

5-28-13

Strength/skill Every 2 Min for 12 Min 4 Power Snatches and 3 Snatch Balances (or OH Squats for newbies) THEN: 2 Rounds for Time 40 Push ups 30 Pull ups 20 Box Jumps 24/20 10 Front Squats @...

5-24-13

1 round 30x Squat jumps 15x plyo Push-ups 30x Box jumps 15x plyo Push-ups 30x Split lunges each leg 15x plyo Push-ups 30x Squats Then : (Not timed) 1 kb swing, 1 breath/ 2kb swings, 2 breaths…15/15 don’t rest longer than the prescribed breathing. you may...

5-23-13

Skills: Hspu or handstand walks 10 minutes Wod: “Cindy” 5 pull ups 10 push ups 15 squats