Saturday 4-27-13 WARM UP: Outside drills Tempo runs Shoulder disloctes Push ups Weighted Chest-to-Bar Pull-Up (Build to a 1rm in 10-15 mins) Complete as many reps as possible in 4 minutes of: (results) 170/115 lb. Hang Squat Clean x 5 reps Burpees x 5 reps Rest exactly 3 minutes, and then… Complete as many reps [...]

Friday 4-26-13 WARM UP: Bottom squat holds Leg swings 20 each leg 5 toe grab and reach 15 kick outs from squat Front squat build to a max single in 20 min Wod 12 back Squats 4 bear crawls (down and back) 20 cals airdyne 3rds for time 165/125 back squat

Thursday 4-25-13 WARM UP: Foam roll Shoulder dislocates 10 light kb swings 10 push ups 10 Squats 5inch worms 400 m run Skill work Pressing snatch balance Heaving snatch balance Snatch balance Snatch drop Wod 15 power snatch 10 box step ups/24/20 50 d/u 800 m run Rest 5mins 15 power snatch 10 box step [...]

WARM UP: Foam roll 2 laps around the bld 10 good mornings 10 strict press 10 shoulder dislocates 10 kb swings 2rds Bench press 60% x8 +8 strict pull-ups 65% x5 +8 dips 75% x3 +8 strict pull-ups 80% x3 +8 dips 85% x3 +8 strict pull-ups WOD: 21 Dead Lift – 185/135 9 HSPU/clapping [...]

Tuesday 4-23-13 WARM UP: Foam roll Shoulder dislocates 800mjog 5 toe grab and reach Drop squats Shoulder dislocates Snatch pull unders Strict press 55%x4 60%x4 65%x4x4 max reps of: 60 seconds of Wall Ball Shots (25/20to 10ft target) (results) 60 seconds of 135/95 lb. Power Clean (results) Rst 60 seconds Three RDS (set an 8min [...]