Friday 07.19.2013

5 rounds for time:
20 Lateral barbell burpees
15 Power cleans, 105/75

Thursday 07.18.2013

Skill work
Hand stand push up
Double unders
then
10 minutes to perform
3 sets
max unbroken HSPU + 1 min max effort DU’s

Wednesday 07.17.2013

For time:
115/ 85#
10 Shoulder press
15 Overhead squats
20 Push press
25 Front squats
30 Push jerk
35 Back squats

Tuesday 07.16.2013

5 Rounds for time:
400 m run
10 Deadlift 185/135

Gantry Endurance WOD
4 sets of:
2 min hard/ 1 minute easy jog
1 min hard/ 30 sec easy jog
30 sec  hard
2 min jog between sets

Sunday 07.14.2013

Skill day
Spend 20 minutes working on one of the following: Double unders, HSPU, Pull ups, Muscle ups.

Saturday 07.13.2013

For time:

20 Double unders
10 HSPU
20 Double unders
20 Toes to Bar
20 Double unders
30 Wall ball 20/14#
20 Double unders
40 Box jumps 24/20″
20 Double unders
50 Push Press 45/33#

 

 

Thursday 07.11.2013

“Chelsea”
EMOM for 30 minutes:
5 Pull ups
10 Push ups
15 Squats
The remainder of the minute is rest. How long can you go?