6.7.13.

mobility: warm-up: A. 4x squat therapy rope turns B. Skill: HSPU C. Tabata Double Unders wod: 30 wallball shots 60 double unders 20 wallball shots 40 doulbe unders 10 wallball shots 20 double unders 5 wallball shots 10 double unders

6.3.13

mobility: warm-up: rope turn front squat strength: Front Squat 5×2 wod: 4x 21 Double Unders 8 Renegade Rows 20 Rack Lunges

5.29.13.

mobility: warm-up: wod: 29 min time cap 50 wallball shots 3x 400m run 21 kb swings 12 pull-ups 50 wallball shots 50.40.30.20.10. Double Unders Sit-ups 50 wallball shots

5.20.13.

mobility: warm-up: A. Tabata: Rope Turns B. 3x 5 squat therapy 10 kipping pull-up progression wod: 2x 50 double unders 40 air squats 30 kb snatches 20 pull-ups 10 burpees

5.14.13.

mobility: warm-up: 5x 7 squat therapy 5-10 ring push-ups 60 secs rope turns wod: 25.20.15.10.5. front squats push-ups double unders

4.29.13.

mobility: warm-up: A. 2×6 power snatch hang power snatch + overhead squat B. 3-5x 30 secs double unders 3-5 power snatch wod: 3x amrap 3 mins rest 90secs 5 power snatch 21 double unders

4.24.13.

mobility: warm-up: A. tabata: rope turns B. 2x 5 power cleans 5 pushpress 3 squat cleans 3 push jerks build up bar to working weight wod 1: buy in: 1000m row then 12.9.6.3. power clean + pushpress double unders x3 (36.27.18.9.)

4.16.13.

mobility: warm-up: A. Tabata Rope Turns 3x 10 Jane Fonda Hip Complex 10 Pull-ups (kipping) B. 5×2 Deadlifts wod: amrap 12mins 4 deadlifts 16 pull-ups 35 rope turns

4.11.13.

mobility: warm-up: jump rope clean complex (hang squat clean. power clean. jerk) strength: 5×1 Power Clean + Jerk wod: Every minute on the minute for 10mins 3 power cleans 20 double unders Alright folks, go ahead and start posting your captions for what you think was going through Robb’s head at this point.

4.3.13.

warm-up: 3x 10 Kipping pull-up drills 20 Bulgarian Split Squats Tabata Rope Turns wod 1: 5x 12 pull-ups 20 db lunges wod 2: 3x 10 renegade rows 50 double unders