10/9/13
30-20-10-30-20-10 Goblet Squats Box jumps Event push ups
10/8/13
3-3-3-3 Power Cleans 3 rounds 5 power cleans 100 m sprint
10/7/13
Skill: Jump Rope 50-40-30-20-10 lunges Double unders pushups (adv. Dynamic push ups) (1 Muscle up after each round)
10/4/13
Jerks 3-3-3-3 3-6-9-6-3 Farmers carry Jerks Spiderman pushups dips
10/3/13
Front Squats 5-5-5-5 8 rounds 300m run 8 front squats 10 kb swings
10/2/13
WOD 1: mile for time WOD 2: 6 rounds 2 man makers 100m sprint
10/1/13
max push ups 3 rounds 15 min amrap 200m sprint 20 skier jumps 20 overhead plated squats
9/30/13
Hang Clean 5-3-2-1-1 6 rounds 5 Hang Cleans (135/95) 5 push Press 1 (muscle up-advanced) or Chest to bars
9/27/13
4 rounds 400m run 6 rounds 200m run 8 rounds 100m run 1 mile run
9/26/13
Dead lift 5-5-5-5 10 Rounds 5 dead lifts 15 push ups