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

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

4.5.13.

mobility: warm-up: 4x 200m row 5 ring push-ups 3x 10 JFHC 10x kipping Toes 2 Bar Progression wod: amrap 12 mins 6 deadlifts (onto 25# plates) 9 hand release push-ups 12 toes 2 bar

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

12-5-12

mobility: warm-up: 2x 200m run 25 mb pull-overs Build up to Working Weight. WOD 1: amrap 10mins 5 power snatches @ 135# 11 toes 2 bar WOD 2: amrap 10mins 10 sandbag shoulders 100m sandbag run

11-24-12

mobility: warm-up: 3x row 150m 10 reps kipping drills 10 Hand Release Push-ups WOD: 3x 350m row 21 Toes 2 Bar 11 Renegade Burpees (M:25-45 W:15-25)

10-5-12

Mobility: Warm-up: 3x 30secs Handstand Hold crab walk inchworm 3 Cartwheels/Side Strength: 5×1 Push Jerk WOD: 4x 12 pushpress 35 Double Unders 12 Toes 2 Bar