Wednesday 04.09.14

Skills/Strength
Weighted Pull-ups
5x3 AHAP
WOD
1000m Run
10 Alt DB Snatch (45/25)
30 sec. L sits
500m Run
10 Alt DB Snatch
30 sec. L sits
250M Run
10 Alt DB Snatch
30 sec. L sits
Then 250m DB Waiter Walk

Tuesday 04.08.14

Skills/Strength
OH DB Walking 50'
3x efforts heavy, but perfect
WOD
10-1 LADDER
OHS 115/75
Handstand push-ups
Skill/Strength/Mobility
10 Min Mobility and Flexibility
Lat and Delt strectch w/ band attached on pull up bar
hold 1min each side.
-Hand in band take steps back palm up head down.
(body facing the pull up bar) -
Elbow in band take step forward
body facing away from pull up bar)

Monday 04.07.14

Skills/Strength
Snatch Balance
5x3
60,65,70,75,80
1RM
WOD
7 Rounds
7 Burpee Box Jumps (24/20"")
5/10/15 yard shuttle run
Skill/Strength/Mobility
Then 3x10 PVC or
Bar Supine Crunch Pass Thus

Saturday 04.05.14

WOD
In teams of two,
complete the following for time:
Dumbbell Duty
100 DUs
90 air squats
80 back extensions 70
DB shoulder to overhead (25/35) 60 DB walking lunges (25/35)
50 push-ups
40 partner wall balls (14/20)
30 burpees
20 DB snatches (25/35)
10 man makers (25/35)