11/4/13 MONDAY

Performance

A1. Power Snatch, 1 rep x 5 sets, 2 min – build to  a 1RM

A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

B. AMRAP HSPU x 1 set

Or max Handstand hold

C. 5 unbroken pull-ups x 20 sets for time

 

Competition

Wod will be posted at gym

12/31 Monday

A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM

A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

B1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM

B2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

C. AMRAP Kipping HSPU x 1 set

D. 5 unbroken C2B Pull-ups x 20 sets for time

6/23 Saturday

A. close grip bench press – build to a tough double fast
B. hang power clean – build to a max single fast
+
Partner wod
2 bells:
farmers walk 800 m for time team effort sharing – 1 heavy KB/hand
REST 5 min
500 double unders for time – team score
(if fractions occur, other P goes, i.e. if P2 only does 4 in a row, P1 MUST go again right away)

4/23 Monday

A. Close Grip Bench Press – find your 1RM
B. Supinated 1RM Chin Up weighted
C. DB External Rotation @ 3010 – amrap/arm @ 10% A – 1 set per arm
+
5 sets:
10 burpees
15 unbroken box jumps – 20/14″
20 unbroken double unders
rest 2 min