20140513

Bench Press: 5x5
Good Mornings: 3x8
Weighted C2B Pull-ups: 3 sets


Technique: Strict Muscle Ups
Pullups/Dips


WOD: 15 min time domain

20140512

Back Squat: 5x3
Snatch Grip RDLs: 4x3
PS: Work up to a heavy single


WOD:
PS: 2 singles (85%) + 4 bent rows EMOM x 8 min

20140511

Rest Day

20140510

C&J: Heavy Single
C&J: 3-5 singles at 80-85%
Clean DL: 4x2


WOD:
PC: 2 singles (85%) + 2 Muscle ups EMOM x 8min

20140509

DSB: 4x3
Snatch technique: Hang 2" off ground 6x2


Technique: Handstand Work
Walking/Holds


WOD: Any Girl

20140508

Rest Day

20140507

Front Squat: 5x5
Halting Clean Pull + hang from knee: 6x1


Gymnastics WOD
Pushups/Pullups/Muscle Ups