09/18/14
Over Head Squat 3 rep max Karen
09/17/14
Warm up: Tabata squats and push ups one mile for time
09/16/14
Strict press one rep max 8-5-8-5-8-5 Strict press (60-65% one rep max) High box jumps 200 m run
09/15/14
Hang cleans 3 rep mx 4 rounds 4 hang cleans (65-70% of 3 rep mx) 20 slam balls 20 push ups
09/13/14
16 min amraps (partner wod) 10 db push press 10 db front squats 2 man makers
09/12/14
Skill: Max dips 5 rep max dip with weight 6-7-8–12-14-16 OH lunges box jumps 200 Farmers carry
09/11/14
Power cleans 5 repmax 5 rounds 3 power cleans 100m sprint
09/10/14
Skill: double unders Practice ring rows 200-100-200-100-200 Double unders 400 m run
09/09/14
Thrusters 5-3-2-1-1 1-5 Thruster, burpees 5-1 Thrusters, renegade rows
09/08/14
Turkish Get ups 2 rep max 2 rounds 25 turkish get ups 25 HSPU