September 20 2013

For Time:

30 Pull ups

50 Thrusters, 45

1K Row

Snatch Complex

7 sets across of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance

10 x 1 High Bar Back Squat, OTM

September 19 2013

Rest Day 

September 18 2013

10 Minute AMRAP

5 Power Clean 135

10 Pushup

15 Airsquats

Skillwork:

10x10 of 30" box Jumps

September 17 2013

Helen

Run 400 M
21 Kb swings
12 Pullups

Power Clean and Jerk
2RM

Power Snatch
2RM

September 16 2013

12 Minute AMRAP of:

12 Toes to Bar
12 Burpees

September 15 2013

3 Rounds for Time of:

Run 200M (rest equal time)

Run 400M (rest equal time)

Run 600M (rest equal time)

12 Minutes of:

3 Muscle ups- even

5 Squat therapy - odd

September 14 2013

6 Min AMRAP of:

20 Wallballs

40 Double unders

September 13 2013

REST DAY 

Overtraining??!!

September 12 2013

1.  Metcon

"Donny"

21-15-9-9-15-21

Deadlift, 225/155

Burpee

2.  Skills

10 RFT:

30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn't count.  restart that set and continue till you finish 10 sets.

September 11 2013

"American Dream"

AMRAP 20

1.2.3.4.5... continue as high as possible, alternating between:

Power Clean, 205/140

Muscle up

Snatch

5x1 across at 90%

Front Squat

10 x 1 across, OTM

September 10 2013

REST DAY