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By maillard | June 19, 2014 | Comments Off on

SKILL: Not for time: 5 Turkish Get-ups  each side..AHAP   WOD: 10 x 250m row for time 30 seconds rest between sets.

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By maillard | June 18, 2014 | Comments Off on

SKILL: Strict handstand push ups 2 mats maximum on the wall…if unable to perform, move to a box…at least 3 attempts of max effort. WOD: 15 Minute EMOM Odd minute..3 snatches 115/75 Even minute..10 Russian KB swings 70/53

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By maillard | June 17, 2014 | Comments Off on

SKILL Push Press 6 sets of doubles..climb in weight   WOD: Tabata Tuesday Back to Back Tabata….24 rounds or alternating ME, Sit-Up, Push-up, Air Squat, Double Unders

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By maillard | June 16, 2014 | Comments Off on

SKILL:  OHS….Heavy set of 3….athletes must get at least 5 sets of 3 in.   WOD: “Helen” 3 rds for time 400m run + 21 American KBell swings 53/35 + 12 pull ups

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By maillard | June 14, 2014 | Comments Off on

SKILL: Toes to Bar progressions WOD: For time with a partner 20 Deadlifts 185/115 50 Toes to Bar 100 Double Unders 2000m row

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By maillard | June 13, 2014 | Comments Off on

SKILL: Front roll Start with low position, progress to higher using PVC pipe to raise level.   WOD: EMOM : 15 mins 2 Clean and Jerks Athlete can climb in weight but if makes two failures at a weight,  reduce weight!

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By maillard | June 12, 2014 | Comments Off on

SKILL: Back Squat Heavy set of 2..at least 12 minutes of work WOD: 10 min AMRAP 24/16 5 KB deadlifts 5 KB Russian swings 5 Single arm KB swings each arm 5 KB snatches each side

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