W.O.D 11.9.14

Oly:
Clean and Jerk -
Build every 90 seconds until you hit a max (max 15 minutes) then drop to 70% and do a max set with out dropping the bar.
Strength:
Press: Heavy week. 50x4, 60x3, 70x3, 75x2, 80x2, 85x1, 88x1, 91x1, 93x1. Rest 75s between sets. Then 93x1 for five to 7 singles, resting 60s between each rep. After that, put 100% of your best press on the bar and power jerk it overhead. Then lower it with a 3-second controlled descent, for 3 sets of 3.
WOD:
5 Rounds of: 10 (2fer) High Double Dip Wall Balls...20/14 pounds...12/10 feet 20 GHD Sit-ups 30 Double Unders 2min Rest
Skill: 
Muscle UP on the Rings

W.O.D. 9.13.14

Warm up:
1000 meter Row

Oly:
Jerk skill transfer exercises
One clean 2 Jerks EMOM for 10 Minutes (build)

Strength:
Back Squat

WOD:
9 Min AMRAP
15 Snatches 45/75#
15 WB sit ups (14/20)
EMOM 2 GI Janes

W.O.D. 9.12.14

Strength:
Press - find a 1 RM

12 minute AMRAP:
20 SDLHP
10 Shoot Throughs
20 Pull-ups
40 Double Unders

W.O.D 9.11.14

Partner A does 10 Dubs and 10 Situps

Partner B does 10 Dubs and 10 Situps

Partners A and B split 10 DB Snatches AHAW (no arm switching required) (50#-ladies)

Partner A does 20 Dubs and 20 Situps

Partner A does 20 Dubs and 20 Situps

Partners A and B split 20 DB Snatches AHAW

etc. 

15 minute cap.

W.O.D. 9.8.14

Olympic Lifting

Snatch

Clean and Jerk

W.O.D. 9.6.14

Warm Up:

2 x 100 Double Unders

Olympic: 

10 Minutes EMOM of:

2 Power Cleans

1 Jerk

(build)

Strength:

3x6 Deadlift

3X6 Strict Pull-ups

3x6 Back Squat

WOD:

Partner Mash-up

12 Minute AMRAP

15 KBS 53/70#

5 Burpee Box Jumps 20/24"

W.O.D. 9.4.14

KoP WOD:

4 Rounds of: 

 3min AMRAP of: 

 10 Toes to Bar 

 20 Double Unders 

 10 Snatches...95/65 pounds 

 2min Rest between rounds 

 Record total Reps