5.16.13

mobility: warm-up: A. thrusters tgu B. Back Squat 5.3.2. strength: back squat 5×1 wod: 5.4.3.2.1.2.3.4.5. thrusters sandbag getups

4.15.13.

mobility: warm-up: A.3x 250m row 4/8 HSPU 4/8 Pistols B. Build Bar/Technique wod: 5x 60 secs each Thrusters rest Rower rest

4.6.13.

mobility: warm-up: A. 3x 100m run 5 front squats 5 pushpress 10 kip pull-up progression (kip.kip+bend&press.hip pop) B. 3x Build up to Working Weight 8 Thrusters 5 Pull-ups wod: CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65# Thruster, 15 reps 15 Chest to bar Pull-ups If […]

2.25.13.

mobility: warm-up: 3x 150m row 6 turkish get-ups 10 wallball shots wod 1: amrap 9mins 9 pull-ups 21 Thrusters wod 2: amrap 9 mins 10 sandbag get-ups 150m row

1.14.13

mobility: Warm-up: 5.4.3.2.1. HSPU Dumbbell Complex WOD: 10.9.8.7.6.5.4.3.2.1. Thrusters Sandbag Get-ups

12.21.12

Mobility: warm-up: Tabata Wallball Shots skill: Handstands wod 10x 10 thrusters 10 burpees

11-27-12

mobility: warm-up: 3x 6 Squat Therapy 6 Agility Drills 10 DB Strict Press Strength: Front Squat 5×1 WOD: 3x 21 Thrusters 21 over & back Bar Hops

10-24-12

mobility: warm-up: 3x 1 min Jump Rope 10 Squat Therapy 1 min Rower 15 MB Pullovers WOD: 3x 15 Thrusters 30 Double Unders (60 Singles) WOD: 3x 500m Row 12 Box Jumps 350m Row 12 Box Jumps 200m Row 12 Box Jumps

9-14-12

Mobility: Warm-up: 3x 5 Ring Rows 10 Parallette Push-ups 15 Reverse Burpees “I Got Pull-ups Challenge” WOD: 3x 400m run 15 Thrusters 12 Pull-ups

9-4-12

Mobility: Warm-up: 3x 6 cartwheels 12 Kettle Bell (KB) Swings 12 Hollow Body Strength/Skill: 5x 2 Deadlift 20-40 sec Handstand Hold WOD: AMRAP 6mins 5 Deadlifts 10 DumbBell (DB) Thrusters