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

5.15.13.

mobility: warm-up: 3x 10 Kipping toes to bar progression 6 Split Jumps 100m run wod 1: amrap 10mins 5 box jumps (30/24) 15 Toes 2 Bar wod 2: 2x 17 mega mans sandbag run

5.7.13.

mobility: warm-up 8.5.2.2. Front Squats 2 High Jumps 5 strict knees to chest strength: front squat 5×1 wod: 10.9.8.7.6.5.4.3.2.1. goblet squat toes 2 bar hand release push-ups

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

3.27.13.

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

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

3.7.13.

mobility: warm-up: A.3x 5/10 HSPU 20 bulgarian split squats 20 mb pullovers B. 5.3.2. strict press strength: strict press 5×1 wod: 5x 10 pushpress 20 air squats 10 toes 2 bar

2.28.13.

mobility: warm-up: A. HandStand Holds mb pullovers B. 8.5.3. Pushjerk 1 min Jump Rope strength: Pushjerk 5×1 wod: amrap 10 mins 12 db pushpresses 9 toes 2 bar 21 double unders or 63 singles

2.21.13.

mobility: warm-up: 3x 20 bulgarian split squats 8 ring rows/ring dips 20 MB Pullovers skill: Muscle-ups wod: 5x 15 box jumps 10 renegade rows 10 lunges (rack) 15 toes 2 bar