Monthly Archives: August 2011

WOD 7RFT 7 burpees 7 deadlifts @ 70/40 7 boxjumps @ 30/24 SKILL hollow body progression – max hold x 5 “BREATHE” from Paul Schneider on Vimeo.

WOD “Grace” for time 30 clean and jerks @ 60/40kg SKILL handstand progression – 20 sec x 5

WOD buy in – 20 burpees 3RFT 10 pull ups 20 kb swings 24/16 30 wall balls buy out – 400 m run

STRENGTH Squat 5×5, MET-CON AMRAP 10 MIN 10 burpee broad jumps, 15 double unders, 5 toes to bar.

WOD 3 Rounds for time 10 HSPU, 15 Wall balls, 400m run

SKILL clean and jerk, STRENGTH push jerk 3×3

WOD 5 rounds for time 200m med ball run, 15 situps, 30 KB swings (16/12)

WOD “FRAN” 21-15-9 thrusters  42.5/27.5 pull ups SKILL hollow body position

WOD 5 x3 min AMRAP, 1 min rest between AMRAP’s 7 box jumps (30/24), 7 sdhp(24/16), 7 pushups

WOD TABATA MASH UP pull ups box jumps SKILL hollow body position