Warm Up: 3 x 10 GHD, 15 Good Morning (45/33), 20 PVC overhead squats

Skill: Renegade Row, Single Arm KB Push Press

WOD: for time

1000m Row then 5 Rounds of

18 Single Arm KB Push Press (53/35)

18 Renegade Rows (53/35)

18 Sit Ups

Cool Down: Forearm Band distraction/Lax Ball Mob

Stu’s overhead squat position last year (05.17.2011) Not terrible then, much better now.  How have you improved in the last year?  What needs the most work?  Let us know if there is a specific area you want to work on.  We are here to help.

Warm Up: Pond Run

Skill: Burgener Warm Up, Skill Transfer Exercises

WOD: take 20 minutes to find 1RM Snatch, then:

5 Rounds for time of:

3 Squat Snatches @75% 1RM

150 Sprint

1:00 Rest

Cool Down: Band Distraction

Warm Up: 5 min. SMR, Plyos ATF

Skill: Burpee Pullup, OH Walking Lunge

WOD: 5 Rounds for Time of:

9 Burpee Pullups

15m OH Walking Lunge (45/25)

Cool Down: Lax Ball hot spots

Warm Up: 800m Row, TGU 3, 3, 3, 3

Skill: Back Squat, Plyo Pushups

WOD: 8 Rounds

3 Back Squats (fast triples) 8 Plyo Pushups on a 3 minute interval

Cool Down: SYJ