Thursday 10/1/15

6:00am, 6:00pm, 7:00pm private

WOD A:

25 jumping pull-ups

10 sumo Deadlift high pulls

5:00 AMRAP

WOD B:

12 wall ball shots

24 mountain climbers

5:00 AMRAP

WOD C:

10 lateral plyo lunges

10 plate push ups

5:00 AMRAP

12:00 mobility

Tuesday 9/29/15

6:00am, 5:15pm private, 6:00pm, 7:00pm private

buy in: 20 Turkish get ups, increase weight 3+ times

WOD 1:

5 box jumps

10 knees to elbow

20 double unders

7:00 AMRAP

-3:00 rest-

WOD 2:

Max rep ground to overhead (95/65)

*20 sit-ups each rest period

7:00 AMRAP

10:00 mobility

Sunday 9/20/15

8:30am, 2:45pm private, 4:00pm team training

strength:

Deadlift 1-1-1-1

WOD:

1 medball squat clean

2 lunges

3 ball sprawls

4 wall ball press

5 weighted sit-ups

10:00 AMRAP

increase medball squat clean by 1 rep every round

group garage run