Wednesday - 030914

Skill/Strength HSPU Technique / Deficit Strict HSPU 2-2-2-2-2 Metcon: "Diane" (Demo) 21-15-9 reps of: DeadLift (#102/60) HSPU Cash-out: 100 Doubleunders *Max L-Sit hold for every break*

Tuesday - 020914

Power: 10min to accumulate max height Box Jump. Strength: DeadLift 5-5-5 Metcon: AMRAP in 16min of: 8 Front Rack Lunges (#60/40) 8 Rollups 8 Ring Dips

Monday - 010914

Skill: Split Jerk (Demo) Strength: Split Jerk 2-2-2-2-2 Metcon: 3 Rounds: 25 WallBall Shots (#10/6) 25 Burpees

Sunday - 310814

Skill: Hand Stand Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/12) 12 Pullups

Saturday - 300814

Strength: Overhead Squat 2-2-2-2-2 Metcon: 5 Rounds: AMRAP in 3min/1min rest of: 3 Push Jerk (#70/45) 6 Clapping Pushups 9 Squats

Friday - 290814

Skill: Thrusters Metcon: 29 Doubleunders 10-8-6-4-2 Thrusters (#50/35) 2-4-6-8-10 Strict Chest-to-bar 29 Doubleunders

Thursday - 280814

Strength: Back Squat 5x5 Metcon: AMRAP in 10min of: 10 Pullups 10 Pushups 10 Box Jumps

Wednesday - 270814

Skill: Hand Stand / Hand Stand Walk Strength: DeadLift 3-3-3-2-2 Metcon: 3 Rounds for time: 21 WallBall Shots (#10/6) 15 Burpee-Pullups 9 Clean and Jerks (#60/40)

Tuesday - 260814

Strength: Weighted Pushups 5-4-3-2-1 Metcon: 3 Rounds for total reps of: 1min Thrusters (#43/30) 1min Burpees-over-the-bar 1min Russian Twists (#20/10) 1min Jumping Lunges 1min REST

Monday - 250814

Skill: Hang Power Snatch Strength: Hang Power Snatch 2-2-2-2-2 Metcon: 14-12-10-8-6-4-2 reps of: Kettlebell Swings (Go heavier than usual) 30 Doubleunders between rounds Rx' = 32/20kg

Sunday - 240814

Strength: Overhead Squat 5-5-5-5-5 Metcon: For time: Run 800m 30 Muscle-ups Run 800m *Scaling options will be given at the box*

Saturday - 230814

Skill: Kipping/Butterfly Pullups In Pairs: AMRAP in 12min of I-Go-You-Go: 5 DeadLifts 4 Hang Power Cleans 3 Front Squats Rx' - #60/40kg