8-1-14

Skill -
With Barbell only-
50 high hang squat cleans - fast pull under; do not bring barbell high!!

Run 1 mile
20 pull ups (scale - jumping pull ups - no bands!)
75 sit ups
30 KBS
75 sit ups
20 pull ups
Run 1 mile

"Don't Stop trying just because you've hit a wall. Progress is progress no matter how small."

7-10-14

 Thursday 

Choose either low or high rings, not both

3 Rounds of low rings work:
3 Skin the cat
5 Banded MUs or MUs w/ feet on box/floor
15 sec support hold in L-sit

High rings work:
3 x 3 cons. skin the cats 
5 x 1 complex of: 1 L-sit Strict MU + 2 Kipping MUs + 3 Ring Dips + 15 sec L-sit hold at top 

"Cindy XXX"
Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Extra Credit:
3x20
GHD Hip Extensions

7-9-14

Wednesday
Strength:
Romanian deadlifts from rack 
2x10

Deficit deadlifts standing on 45# plate
3x8

5 rounds of:
Partner "DT" (155#/105#) 
12 Deadlifts
9 Hang Power Cleans
6 S20

7-8-14

Strength:
Push Press 
7x3, climbing

Metcon (AMRAP – Reps)
“GHOST”
6 Rounds
1 min Max Calorie Row
1 min Max Burpees
1 min Max Double Unders
1 min Rest

Post total number of reps for each round.

"The pessimist sees difficulty in every opportunity , and the optimist sees opportunity in every difficulty" - Winston Churchill

7-3-14

7-3-14

Skill/strength

10x3 Box Squat
- start light, focus on form, minimum 2 minutes between sets. 

WOD:

8RFT

10 Jumping back squats (65/45#)
20 Slam balls - full extension!! (50/30#)
20 Sit ups

"Do it now. Sometimes 'later' becomes never."