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

2.28.13.

mobility: warm-up: A. HandStand Holds mb pullovers B. 8.5.3. Pushjerk 1 min Jump Rope strength: Pushjerk 5×1 wod: amrap 10 mins 12 db pushpresses 9 toes 2 bar 21 double unders or 63 singles

1.17.13

mobility: warm-up: 3x 12 Kips 10/20 double unders 14 bulgarian split squats wod 1: 3x 35 air squats 15 toes 2 bar wod 2: 3x 12 db pushpress 20 db step-ups

10-29-12

Mobility: warm-up: 4x 20 secs L-Sit 4 shoot thru 8 ring rows 12 OverHead Squats Build up to working weight for power clean(70% of 1rm) wod 1: 10.8.6.4.2. Hang Power Clean Split Jumps (per leg) wod 2: 5x 10 cals on rower 10 db pushpresses