February 01, 2013

Strength:

Shoulder press

3-3-3

80%-85%-90%

WOD:

Part A

OTM X 10

3 deadlift at 75%

15 Double Unders

Part B

OTM X 10

Pushups X 10

Ring Rows X 5

January 31, 2013

Skill:

OTM X 10

3 Hang Power Clean

6 Pistols

WOD:

10 Minute AMRAP

Ladder

3 Thruster

3 Russian Kettlebell swings

6 Thrusters

6 Russian Kettlebell swings

9 Thrusters

9 Russian Kettlebell swings

etc. until time runs out

Also check out this article about all the health benefits of coconut fat

January 30, 2013

Skill:

Primal skills

Throwing, balancing and jumping

WOD:

Fight Gone Bad

3 Rounds

1 minute at each movement

Push press

box jump

burpee

Wall Ball

Sumo Deadlift

1 minute rest

Also check out MovNat about learning to move naturally outside

January 29, 2013

Working on our overhead mobility

Strength:

Part A

Deadlift

3-3-3-3

Part B

Ring Dips

4 sets of 6 - 8 reps

WOD:

150 kettlebell swings for time

January 28, 2013

Strength:

Front Squat

5-3-1-1

WOD:

Tabata Mash Up

40:20 work:rest

Pull Ups

Push Ups

Air Squats

V-Ups

Post reps to comments:

January 26, 2013

Strength:

Push Press

10 rep max

WOD:

21-15-9

Deadlift 225/155 lb

Knees to Elbows

Also check out a slow cooker recipe from the Wholesome Heart

January 25, 2012

Strength Day:

6 Sets of following combo

Power clean + Front Squat + Push press

3 X max pull ups

5 X 20 hollow rocks