9-24-13
Skill: Muscle Snatch & Snatch Balance Complete 3 rounds for time Power “Amanda” 9-7-5 reps of: Muscle-up Snatch, 135/95 If you are competing in the Deep South Shootout, you will perform “Amanda” as RX (Squat Snatch). The sub for Muscle …
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9-23-13
For Load: Back Squat 1-10-1-10-1-10 Complete 6 Rounds of: Burpees 30 seconds on, 1 minute off Score is lowest number of burpees in any given round
9-21-13
7 a.m. & 8 a.m. WOD For Time: 21-15-9 Wall Balls (20/14) Box Jumps (24/20) Row 1000 meters 9-15-21 Wall Balls (20/14) Box Jumps (24/20)
9-20-13
Skill Work: 15 mins Pistol (one-legged squat) Note: There are many progressions and assisted devices that can be used for practicing one-legged squats. One can use an upright of the pull up rig, rings hanging from rig, bands, a box …
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9-18-13
Complete for time: 100 Sit ups 100 Kettlebell Swings, 53/35 100 Push Ups (hand-release) 100′ Overhead walking lunge (50L/50R), 53/35
9-17-13
For Load: Push Press, 3-3-3-3-3 Back Squat, 3-3-3-3-3 Skill: 10 Rounds for Time 30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn’t count. restart …
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