9-30-13

Metcon:
40 Burpees
10 Snatches (115#/60#)
30 Burpees
20 Snatches (95#/50#)
20 Burpees 
30 Snatches (75#/30#)
10 Burpees

Strength:
DB Bench Press
5-5-5-5-5-5-5

9-27-13

Friday
Skill:
15 minutes to work on rings skills:
Muscle Ups
Ring Push ups
Ring Dips
Ring Rows
* Work on any of them as needed for allotted time

Metcon:
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

9-26-13

Skill/Strength:
OTM for 10 min:
3 Power Snatch (95/50)
5 DUs

Metcon:
5 rounds of:
400m Run
15 Front Squats (95/65)

Be better than yesterday, even if its only 1%. That's progress