Wod 6-25-15

Strength
Clean
1-1-1-1....

15 min AMRAP
3-6-9-12...
Power cleans
Walking lunges

WOD 6-24-15

Skill Practice
DU

Interval Skill WOD

Interval 1
(30/5)(8X)
Hollow body hold-------Kipping
Super man-----------Squat Jumps

***

Interval 2
(30/5)(8X)
Handstands
Wall Sits

***

Interval 3
(30/5)(8X)
Up Down
Tricep pushups


***=2 min crab walk

Post WOD
Recovery

WOD 6-23-15

Skill
Split jerk

10min
EMOM
Evens - 1 run to the road
Odds- 20 dips
         -10 pull-ups


3 Rounds
5 Pistol squats(each leg)
50 sit ups
50 kb swings
50Toes to beam

WOD 6-22-15

Strength
Bench Press
12-10-8-6-4

Wod
21-15-9 (for time)
Thrusters
Burpees

Recovery and stretching