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

5.21.13.

mobility: warm-up: 400m run 6 cartwheels 3 power clean + pushpress wod: 800m run 16.12.8.4. HSPU sandbag shoulders sandbag lunges 800m run

5.17.13.

mobility: warm-up: A. 4x 30sec Handstand Hold 20 mb pullovers 100m run B. 2x kb complex 2-3 HSPU wod: 3x 400m run 21 kb swings 7 HSPU

5.6.2013

warm-up: 3x 5 strict pull-ups + 5 kipping pull-ups 6 Turkish get-ups 8 Sandbag Shoulders WOD: James Davis Birthday Blowout 4×9 36 years old. 5.6. 4x 9 pull-ups 9 sbgu 9 hspu 9 mb pullovers

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

3.18.13

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

2.22.13.

mobility: warm-up: a. 30secs. handstand holds/taps 10 deadlifts 5 power cleans b. strength: strict press 5×1 wod: Diane 21.15.9. Deadlifts Handstand Push-up

2.18.13.

warm-up: 4x 7 Deadlifts 5 Power Cleans 3 Front Squats 4/8 Handstand Push-ups Strength: Power Clean + Pushpress 5×1 wod: “Anabeth’s Celebration” 3x 2 snatches 31 lateral hops 17 HSPU

1.24.13

mobility: warm-up: 3x 6 cartwheels 20 split jumps 5/10 strict pull-ups wod: “Dave P’s Birthday Blowout” 28 wallball shots then 4x 7 power snatch 7 hspu then 28 wallball shots Happy Birthday Dave P.