April 28, 2014

Deload week begins!

 

Mobility:

 

10 min

 

Skill:

 

Handstand work

 

Then: 20 handstand push ups for time

 

Strength:

 

10 rep max Romanian deadlift (RDL)

 

WOD:

 

Every minute on the minute for 10 minutes

 

5 ball slams 30/20

5 DB cleans 45/35

5 box jumps 24/20

 

 

April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

April 3, 2014

Mobility:

 

20 minutes

 

Skill:

 

On the minute for 14 minutes

 

Pick 2 goats

 

Strength:

 

7x3 overhead squats

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