1.19.13

Mobility 

Strength/Skill

Press

WOD 

Partner WOD

1 person working for 30 seconds and the other person resting

3 Rounds for time of

30 seconds of Press
30 seconds of Rest
30 seconds of Sit Ups
30 seconds of Rest
30 seconds of Push Ups
30 seconds of Rest
30 seconds of Air Squats
30 seconds of Rest
30 seconds of Shuttle Run
30 Seconds of Rest

01.16.13

Strength:

Deadlift – 1 rep max

 

Skill:

Pull Up or Ring Row

 

Met Con:

21 – 15 – 9

Pull Ups/Ring Rows

Box Jump/Step Ups

DeadLift

 

 

 

1.15.13

Platform time to improve the olympic lifts.

1.14.13

Mobility!

Strength 

Front Squat – 5 x 3

Skill 

Perfect Push Up

MetCon

4 Rounds:

10 Dumbbell Push Press

20 Dumbbell Front Squat

300m Row

 

1.11.13

Strength:

Deadlift 3, 3, 3

 

Skill:

Rowing

 

Met Con:

3 sets; no rest:

10 1-arm KB swings/side

15 push-ups

1.10.13

Snatch–Heavy Single.  Get on the platform and work on snatch technique

1.9.13

Strength:

farmer’s walk

 

Skill:

hollow rock positioning

 

Met Con:

20 minute AMRAP:

15 deadlifts

15 shoulder press

15 hollow rocks

1 50m shuttle run

1.8.13

Strength:

Press – 3, 3, 3

 

Skill:

pull up

 

Met con:

10 minute AMRAP :

10 Box Jumps

10 Pull Ups