Wednesday, September 4, 2013


Last one back is a rotten egg!


All Levels

Strength: 12 Minutes Establish 1 RM Squat Clean

Pre-Struc: AMRAP 8 - KB Swings

WOD: 3R FT (10 min cap - scale to 15 reps per movement)
20 x Burpees
20 x T2B


Level 1

Skill Builder: Deadlift 5 x

Pre-Struc: AMRAP 4 - KB Swings

Rest 3 minutes, then

25 Wall Ball
20 Sit Ups


All Levels

Skill Builder: 10 minutes: Handstand hold/Muscle Ups Transition/Turkish Get Up
30sec Handstand Hold (scale: walking, free-standing with partner, handstand wall hold, pike on box, or plank hold)
5 x Muscle Up Transition (work through the middle)
6 x Alt Arm Turkish Get Up

WOD:  AMRAP 3 - 3 x
10 KB Swings (Heavy)
15 Goblet Squats
Rest 3 Minutes

Finisher 300m Row For Time


Level 1

Pre-Skill: 200m Run, Rest, 200m Run

Skill Builder: 20 Alt Arm Turkish Get Ups
KB Swing/Goblet Squat Mechanics & Points Of Performance

WOD: AMRAP 3 - 3 x
5 Push Ups
10 KB Swings (Russian)
15 Goblet Squats

Rest 2 Minutes Active: Walk/Mobility

Procrastination is opportunity's assassin. - Victor Kiam

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