Thursday, Jan. 14th, 2010

Bench Press
5-5-5-3-3-3

rest 5 min

5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest

rest 5 min

max kipping pullups

Tuesday, Jan. 12th, 2010

Front Squat
5-5-5-5-5

rest 5 min

WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups

rest 5 min

Skill work - 3 rnds of:

L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec

Monday, Jan. 11th, 2010

Jerk (clean from floor)
3-3-3-3-3

rest 5 min

50 pullups
50 pushups
50 situps
50 squats

rest 3 min

1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)

Friday, Jan 8th, 2010

CFWU x 2

3 rnds of:
5 reps 185# Clean & Jerk
10 HSPUs

rest 5 min

2 rnds of:
2x30 yrd sprints
30 KB swings
2x30 yrd sprints
30 box jumps

rest 5 min

3 times through the following progression
15 sec Planche - frog stand
10 sec Planche - advanced frog stand
5 sec Planche - tuck

Thursday, Jan. 7th, 2010

Bench Press
5-5-5-5-5

rest 5 min

5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest

rest 5 min

max wide grip pullups
max straddle L PB-low

Tuesday, Jan. 5th, 2009

Front Squat
5-10-20-30

rest 5 min

Wod:
5 rnds:
10 GHD situps
5 Muscle ups

rest 3 min

3 max elbow lever holds

Monday, Jan. 4th, 2009

7 rounds of:
3 Hang Power Snatch
2 Power Snatch
1 Snatch
(use same weight for all three lifts, complete all three in a row then rest)
rest 2 min/rnd

Wod:
50 Pullups
50 Pushups
50 Situps
50 Squats

rest 3 min

1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)