8.20.2013

Morning:
-2 mile run

Afternoon:
-Deadlift 5x5 @ 180#
-Snatch balance 5x3 @ what ever you can work up to

Evening:
-Tabata:
     -KBS 53#
     -Wall balls 14#

-Rest 5 min

-3 rounds of:
     -1 min max cal airdyne
     -max reps TTB
     -rest 30 sec

8.12.2013

Deadlift 5x5 @ 175

AMRAP in 12 min:
-12 kbs @ 53#
-12 TTB
-12 wall balls

10 min on airdyne bike

7.26.2013

Warm-up:
A)
-10 pull-ups
-10 push-ups
-10 squats
-10 sit-ups

B)
-Bergener Warm-up

WOD:
 A)
Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

B)
4x15 GHD sit-ups (not for time)

7.25.2013

Rest Day

Mobilize shoulders and get that booty loose!

7.24.2013

A)
-Deadlift 5x7 @ 180

B)
Tabata:
-HSPU
-Pistols

7.23.2013

Morning:
Row for 10min

Afternoon:
A)
EMOTM for 10min:
-3 muscle-ups

B)
-Bench 3x8 @ 80#

C)
-Tabata double unders

7.22.2013

A)
5 Sets of Snatch Complex:
-High Snatch Pull
-Hang Squat Snatch (pause 2 sec at bottom)
-OHS (pause 2 sec at bottom)

B)
Front Squat:
-5x2 @ 205#

C)
For Time:
-75 wall balls @ 14# to 10' target
*Starting at the 0 min and at the top of every minute complete 3 burpees