170624

Testing 

160701

WARM UP

5M AMRAP
10 KBS (53/35)
10 alt arm KB Snatch
10 Goblet Squats 

WOD 

"Nicole"
20M AMRAP
400m run
Max reps pull ups

Score the number of pull ups each round

160630

STRENGTH 
Cleans 5X3 (increase weight)

WOD
For time: 
500 meter row 
40 squats 
30 sit ups 
20 push ups
10 pull ups 
20 push ups 
30 sit ups 
40 squats 
500 meter row

160629

SKILL 
L-sit (hang from rig)
3x 1 Minute holds (rest 1 min between sets)

STRENGTH 
Deadlift 
5x3 (increase weight)

WOD 
5M AMRAP 
10 KBS (70/53)
10 Burpees

160628

SKILL 
Rope Climbs 

WOD
4 RFT 
800M Run
15 Wt'd ABSU (20/14)
20 Russian Twists (20/14)
25 Supermans