WOD 082714

WU
2x10 CFWU
Strength
3x3 Snatch @80
WOD
21 15 9
Calorie Row
DL @225/155
Pullups
PWOD
Stretch

WOD 082714

WU
20 each
AS
PP 45/33
Frankenstein walk (10 per side)
Pushup
Abmat Situps
Strength
5x5 FS @75 %
WOD
3 Rounds AQAP
1 round =
7 PP 135/95 @lifting platform
Burpee broad jump to Pullup rack (or 20 yards)
14 K2E
Burpee broad jump to back to weights (or 20 yards)
PWOD
Stretch

WOD 08/25/14

WU
Burgener WU
3 rounds Cindy
20 Medball Cleans
WOD
Work on Squat Cleans Light to Heavy

WOD 081514

WU
2x10 CFWU
Strength
5x5 OHS @70%
WOD
Alternating EMOM 15 min
10 K2E
15 Thrusters 45/33
200m Row
PWOD
Roll out/Mobilize

WOD 081414

WU
AC 10 min
Strength
5x5 Wallball BS @40%
Pause then explode off the ball
WOD
8 min AMRAP
5 C2B Pullups
7 Ring Dips
9 Burpees
PWOD
Stretch

WOD 081314

WU
AC 10 min
Skill
Work MU Progression
WOD
1 round AQAP
25 box jumps
10 KBS 1.5 /1
25 Pullups
10 alternating kb snatches per side 1.5/1
25 Abmat Situps
1500m row