October 16/15: Turkish Get-Ups!
Skill:
3 sets of 4 turkish get-ups, 2 on each side
10/7 strict pull-ups
1 rope climb
WOD:
15-12-9-6-3
Deadlift (225/155)
Kettlebell swings (52/35)
Hollow rock (x2 30, 24, 18, 12, 6)
October 13/15: Bring Your Running Shoes
Skill:
1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead
WOD:
1 mile run
100 air squats
75 sit-ups
50 hand release push-ups
October 8/15: Snatch Work!
Strength
5 x 5 snatch deadlift, increase weight as you go
5 x 5 snatch high pull
WOD
12-9-6-3
squat snatch (96/65)
chest-to-bar pull-ups
September 7/15: Labor Day Shenangians!
WOD:
3 rounds for time
400m run
6 deadlifts (155/105)
6 high-pulls
6 front squats
6 push-jerks
6 back squats
August 27/15: Snatch Work
Strength:
Every minute on the minute for 5 minutes complete:
2 power snatches + 1 behind the neck shoulder-to-overhead
rest one minute then
Every minute on the minute for 5 minutes complete:
1 snatch deadlift + 1 power snatch
WOD:
Four rounds for time:
5 bar facing burpees
6 snatch grip deadlifts at 70% of the heaviest weight you lifted during strength
4 hang power sntaches
2 behind the neck shoulder-to-overhead
