100401

Skill work
dips and ring dips

WOD
for time:
40 jumping pull-ups C2B
10 sit-ups
15 box jumps
30 jumping pull-ups C2B
20 sit-ups
15 box jumps
20 jumping pull-ups C2B
30 sit-ups
15 box jumps
10 jumping pull-ups C2B
40 sit-ups
15 box jumps

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100331

Skill work
overhead squats
Overhead Squatting Safely [wmv][mov]


WOD
 
21 sdhp
21 wallballs  20/14
50' overhead walking lunge  45/35
15 sdhp
15 wallballs
50' overhead walking lunge
9 sdhp
9wallball
50' overhead walking lunge
for time
 
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100330

Skill Work:
Push-ups (good plank, chest to ground, full extension)

Challenge:

push-ups unbroken

WOD

5 rounds for time:

5 power cleans

7 strict pull-ups

50 double-unders

sub 4:1 singles for doubles and singles must be at least 30 unbroken every time.

100329

Skill Work 10 min
Handstand Push-up

WOD

75 squats
[10 swings
10 burpees]x3
75 squats
for time

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100328

For time:
30 Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Pull-ups

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