Tuesday 10/1/13

"My father gave me the greatest gift anyone could give another person, he believed in me." -Jim Valvano

Strength/Skill
Snatch (work to tough single)

WOD
3 rft:
Run 400
15 shoulder to overhead
15 pull up

Monday 9/30/13

“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.” – John Wooden

Strength/Skill
5x
1a. Back squat x5 (30x1)
1b. Box jump x10

5x
2a. 10 Kbs
2b. 20 abmat sit-up

WOD
EMOM 10
10 wall balls
*Max double unders w time remaining.

Friday 9/27/13

“I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison

Strength/Skill
Clean & Jerk
EMOM 6
1 pause clean + 2 hang clean + jerk
EMOM 6
1 pause clean +1 hang clean + jerk

WOD
10-9-8-7-6-5-4-3-2-1
Power clean
1-2-3-4-5-6-7-8-9-10
Burpee over bar

Thursday 9/26/13

"You don’t get stronger from lifting weights, you get stronger from recovering from lifting weights."

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 9/25/13

“If you tell the truth, you don't have to remember anything.”  -Mark Twain

Strength/Skill
Deadlift (10-12 mins to work to tough 3)

10 mins
Odd: max hrpu
Even max pull up
*Set a goal, and go for it!

WOD
Partner work
20 min AMRAP
400m row sprints (98%)
*One rows, one rests.