8.27.13

Warm-up:
Run/row/bike/DUs
2 rds:
10 jump tucks
10 KTE
10 grasshoppers

A. Skill: Hang clean (work on shrugging the bar up and quickly dropping under it)

B. Front squat 5x5 up to 70% of max

C. Tabata mashup:
Air squats
Burpees

8.26.13

Warm-up:
Run/row/bike/DUs
Partner planks

A. Skill work: Jerk

B. Strength: Press 5x5 @ 70%

C. 20 minutes alternating EMOTM:
10 push press
10 KBS

8.23.13

Warm-up:
Run/row/bike/DU
Muscle-up progression

A. Skill work - muscle up

B. Technique - rope climbs

C. 3 rounds:
Max effort UNBROKEN strict chest to bar pull-ups in 1 minute
Max effort UNBROKEN strict ring dips in 1 minute
Max effort burpees in 1 minute
Rest 2 minutes

8.22.13

Warm-up:
Run/row/bike/DUs
Gut smash! Your core should be pretty tired/tight from Death by TTB, so let's make sure to get it loosened up before anything else today.
Shoulder pass throughs + OHS w/PVC pipe

A. 5x5 OHS @ 65% of max

B. 3 rounds:
400m run
10 DLs
8 Power cleans
6 Push jerks

8.20.13

Warm-up:
Run/row/bike/DUs
Handstand walks
Resistance band stretches
Get your shoulders loose!

A. Press - work up to a heavy set of 3

B. 21-15-9
Ring rows + Push-ups

C. Death by toes to bar!
At the top of the first minute, do 1 TTB, at the top of the second do 2, at the top of the third do 3, etc... Until you can't finish the set in the minute!

8.19.13

Warm-up:
Run/row/bike/DUs
Group dynamic stretching

A. Front squat 3x8

B. Work up to heavy 3-rep hang squat clean

C. 21-15-9
KBS
Box jumps

8.15.13

Warm-up:
50 DUs for time

Skill: Muscle ups

WOD:
50 power snatches for time @ 75#
*3 burpees at top of every minute until all 50 are complete*