June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

May 9, 2014

Mobility:

 

10 minutes

 

Warmup:

 

3 sets of 10 KB pullovers and 10 KB split squats on each leg

 

Olympic warmup

 

Metcon: "Macho Man"

 

3 power cleans (135/95)

3 front squats (135/95)

3 jerks (135/95)

 

On the minute for 10 min or as long as possible. After 10 minutes, increase 10 po...

March 18, 2014

Strength week, day two.

 

Mobility:

 

10 minutes

 

Skill: 

 

Squat Cleans (catching at the bottom)

 

Complex:

 

On the minute for 5 minutes with light weight

 

Power Clean 

Hang Squat Clean

Front Squat

 

Then

 

Same lifts on the minute for 5 minutes with moderate weight 

 

Then 

 

At 10 minut...

February 25, 2014

Day one of skill development week ...

 

Mobility

 

10 min (hips)

 

Gymnastic Benchmark

 

Max ring L-sit or hanging leg raise

 

Skill

 

OTM 8 min

 

5-10 toes to bar

30 double unders

 

WOD

 

5 rounds

 

10 hang power cleans 135/95

10 burpees

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