Month: June 2013

Strength/Skill – Shoulder Press – 5-5-3-3-1 10-1 Deadlift 205/155 Toes to Bar Box Jumps 24/20

Strength/Skill – Below the Knee Hang Power Snatch 5×2 10-9-8-7-6-5-4-3-2-1: HSPU 1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)

For time: 20 Deadlifts (315/215 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 60 S.D.H.P. 55/35 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (315/215 lbs)

Skill/Strength — Backsquats 4×6 @ 80-85% WOD 20 Minute time cap: 20 Turkish get ups (1.5/1) 30 Toes 2 Bar (scale: Knees 2 chest/Tuck Crunches/situps) 400m Run 50 Kettlebell Swings 60 Goblet squats 100 Double Unders *complete for time or as many reps as possible within the 20 minutes.

A – Starts at Ten minutes past the hour. The WOD takes an entire hour. W.O.D. A. Take 15-20 minutes, not more, to establish a 1-RM Snatch B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk Rest 5- 10 minutes after session B, and then… C. Against an 8-minute running clock,…