3.18.13

mobility: warm-up: 3x 10 ring push-ups 5.3.2. power cleans 5.3.2. thrusters strength: power clean +pushpress 5×1 wod: 7x 5 power cleans @ 70% 6 HSPU

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

1.11.13

mobility: warm-up: 3x 30+sec handstand hold 3 power clean 3 front squat 3 jerk strength: “squat” clean + jerk 5×3 (85%) wod: 20.15.10.5. goblet squats hspu

10-23-12

Mobility: Warm-up: 3x 2 wallclimbs 4-8 pull-ups 12 db press Strength: Strict Press 3×3 WOD: 21.15.9. HSPU KB Swings x2

9-10-12

Mobility: Warm-ups: Coaches Choice Strength/Skill: 5x 5 Front Squats 20sec Handstand Hold WOD: 10x 3 “Squat” Cleans 3 HSPU