6.4.13.

mobility: warm-up: A. 200m run 4x 10 kipping (progression) 15 mb pullovers 200m run B. kb complex wod: 5x 20 kettlebell snatch 9 toes 2 bar 6x 25m shuttle run

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

5.4.13.

mobility: warm-up: A. 3x 30 secs jump rope 2 arm kb swings 100m run B. movement prep wod: “Derby” 2x amrap 2 mins each 20 kb snatch 20 split jumps rest 1min 8 renegade rows 20 laterals hops rest 1 min 4 shuttle sprints 8 sandbag shoulder rest 1min

4.17.13.

mobility: warm-up: A. 2x kb complex kipping toes 2 bar B.3×3 Power Snatch Hang Power Snatch + Overhead Squat strength: Snatch 5×1 wod: 3x 40 kb snatch 10 t2b

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

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