WOD for Friday, 11/1/13

STRENGTH & SKILL

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

WOD for Thursday, 10/31/13

STRENGTH & SKILL
Four sets of:
2-4 Back Squats @ 30X1
Rest 90 seconds
8-10 Single-Arm Dumbbell Row each arm @ 2111
Rest 90 seconds

WOD for Wednesday 10/30/13

STRENGTH & SKILL

Extended Warm-up and mobility
Power Clean Technique

WOD
3 rounds of:

WOD for Tuesday, 10/29/13

STRENGTH & SKILL
Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

WOD for Monday 10/28/13

STRENGTH & SKILL

Take 15 minutes to build to today’s 1-RM Clean (or use the time to practice clean technique)

WOD

“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

WOD for Saturday, 10/26/13

STRENGTH & SKILL
Extended Warm up and Mobility or coaches choice of skill work

WOD
For a 35:00 running clock:

Every 3:30 complete the following:
 - 400M Run
 - 10 Burpess

If you get caught (not finishing a 3:30 round), wait to the top of the next round and get back to work then, completing as many of the 10 rounds as possible.

WOD for Friday 10/25/13

STRENGTH & SKILL
10 minutes Snatch Technique Development, then
take 12-15 minutes and build to today's 1RM Snatch or Power Snatch

WOD for Thursday 10/24/13

STRENGTH & SKILL
Five sets of:
- 3-5 Reps Push Press
- Rest 2 minutes

WOD
3 rounds for time of:
10 Man-Makers
20 Toes-to-bar
30 Double-unders

WOD for Wednesday 10/23/13

STRENGTH & SKILL
Extended Warm up and Mobility

WOD
(40 minute cutoff)
In teams of two, partners alternate whole sets and complete 5 sets each of:
20 Wall Ball shots (20#/12#)
10 Unbroken Deadlifts
400M Run

WOD for Tuesday 10/22/13

STRENGTH & SKILL

Take 15 minutes and practice gymnastics skills of your choice - Muscle-ups, Kipping/Butterfly Pull-ups, Toes-to-bar, Hollow Rocks, Pistols, Handstand Push-ups, Ring Dips, Double Unders, etc. (Coaches: work with those asking for help with movements)