5.31.13.

mobility: warm-up: 3x 100m run 20 bulgarian split squat 3x press.3x pushpress. 3x pushjerk wod: 4x 200m run 12 pushpresses 20 pistols

4.1.13.

mobility: warm-up: 200m run 3x 4 turkish get-ups 4/8 pull-ups 6 cartwheels 200m run wod: 4x 200m run 12 HSPUs 10 sbgu

3.27.13.

mobility: warm-up: A. 3x 10+ kips 20 MB pullovers 100m run B. 2x 10x kb complex wod: 4x 30 kb snatch 12 toes 2 bar 200m run

3.21.13

mobility: warm-up: 100m run Kipping Progression Strict Press 50%.65-70%.85+% strength: strict press 5×1 wod: 21 DB pushpress 200m run 21 T2B 15 DB pushpress 200m run 15 T2B 9 DB pushpress 200m run 9 T2B

3.13.13.

mobility: warm-up: 150m row 10 kipping drills 6 cartwheels wod 1: 5x 200m run 12 Pull-ups wod 2: 5x 250m row 12 hspu

2.23.13.

mobility: warm-up: coaches choice wods: 3x 200m run 21 wallball shots 2x 300m run 21 hand release push-ups 1x 400m run 21 ground 2 overhead

2.5.13.

warm-up: 3x 100m run 5x kb complex 4/8 chin-ups skill: 5x 3-5 muscle-ups kb snatch WOD: 3x 30 kb snatch 200m run

11-23-12

mobility: Warm-up: 10.8.6.4.2. Shoot thru 10x agility drills wod: 5x 12 Barbell Pushpress 200m run 10 lateral box jumps

9-25-12

mobility: warm-up: 6x :30secs jump drills :30secs push-ups :30secs oh Squats (PVC) Endurance: 3x 4 25m sprints WOD: amrap 15 mins 200m run 12 burpee lateral box jumps