WOD 07-07-2015 strength and skill: deadlift 3-3-3-3 “Helen” plus some: 400m run, 21 kb swings, 12 pull ups: 20 minute AMRAP
WOD 07-06-2015 strength and skill: back squat 3-3-3-3 20 wall balls, 25 double unders, 5 rds for time
WOD 07-02-2015 strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep) For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15
WOD 07-01-2015 strength and skill: power clean 1-1-1-1-1-1 75 double unders, 12 power cleans 155/105: 2 rds for time
WOD 06-30-2015 strength and skill: split jerk 1-1-1-1-1-1 5 shoulder to overhead 135/95, 10 pull ups, 15 sit ups: 5 round for time cool: 5 min foam roll, stretch
WOD 06-29-2015 strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep) For Time: 50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats
WOD 06-24-2015 strength- deadlift 5-5-5-5-5 21-15-09 bar bell lunges (front rack) 95/65, pull ups 400 m run after each round
WOD 06-23-2015 strength- press 5-5-5-5 10 hang power cleans 95/65, 20 paralette bar jumps, 25 push ups- 4 rds for time
WOD 06-18-2015 Strength: front squats 5-5-5-5 10 sec hold WOD: 5 box jumps, 10 lunges w/ dumb bell 35/25, 15 sit ups- 10 rds