Sunday 4-21-13 WARM UP: Foam roll Bear crawl Frog jumps Box jumps (w step down) Lunge Leg swings 800 m jog Power snatch+ohs (20 mins build to a max) WOD: 4 rounds for time: 20 wall balls 20 over head lunges with wallball 20 calories airdyne 10 box jumps 30/24

Wednesday 24-Oct WARM UP: Foam roll 800 m jog 10 strict pull-ups 10 shoulder dislocates 20 squats (jumping) Full clean Build to a heavy single 20 mins WOD: 500 m row/run 3 rope accents/6 strict pull-ups 30 unbroken d/u 500 m row/run 3 rope accents /6 strict pull-ups 50 unbroken d/u 500m row/run 3 rope [...]

Sunday 7-Oct WARM UP: Foam roll Outside drills 5×10 kb swings (vertical) Max effort box jump (height) WOD: Run 400m 21 C2B Pullups 12 KB Thrusters 24/16kg Run 400m 15 C2B Pullups 9 KB Thrusters 24/16kg Run 400m 9 C2B Pullups 6 KB Thrusters

Friday 8-31-12 WARM UP: Foam roll Lunge d/b 10 high jumps 10 ohs 2 laps 10 step ups 10 air squats 1 lap Deadlift 2@65 2@70 2@75 1@80 1@85 1@90 1@95 1@ new 100% Then 75 back extensions break it up anyway you want WOD: 10-8-6 Snatch (155/110) Box jump 40/30inch Scaled @60% of 1rm [...]

WARM UP: Foam roll 5 mins jump rope 15 front squats 15 strict press Front squat 4@65%, 4@70%, 4@75%, 4@80% (60-90 sec rest between sets) 15 mins to build to a heavy Power Clean / Front Squat/ Jerk (power clean, then front squat, then jerk) WOD: Tabata (max effort) GHD situps/slam ball abmat situps Rest [...]