Monday 9/30/13

BS:
10x3@80%

Friday 9/27/13

FS:
10x3@75%

Thursday 9/26/13

Snatch:
3x1@75%
3x1@80%
3x1@85%

Wednesday 9/25/13

CFNS WOD

Monday 9/23/13

BS:
10x3@75%

Friday 9/20/13

Press:
1/1/1/1/1
Then
3x3@75%
Then
100 ABMAT SU
50 Ring Dips
25 T2B
L-Sit for time

Thursday 9/19/13

Snatch:
1 below the knee +1 OHS
3@75%
3@80%
Then
3x1@85%
3x1 heavy
Then
OHS
3x3@ heaviest snatch load. Snatch balance first OHS.
Then
100 ABMAT SU
50 Ring dips
30 HSPU
20 T2B
Max effort L-sit for time.

Wednesday 9/18/13

CFNS WOD

Tuesday 9/17/13

Clean:
3x1@75%
3x1@80%
then
Clean pull+below the knee C&J
3@80%
3@85%
then
3x1@100% of C&J

Watch video at 5:30 movements for the workout start at 6:43.

Monday 9/16/13

BS:
2x5@75%
2x4@80%
2x3@85%
2x2@90%
2x1@95%
Then
50 ABMAT SU
50 Ring Pushups
50 Ring dips

Tuesday 9/12/13

Snatch:
3x1 high +1 below the knee w/pause@75%
3x1 high +1 below the knee w/pause@80
3x1 high +1 below the knee w/pause@Heavy

Focus on making contact.  Pause should be 2 count. (1-2-pull)

Then

3x1 from high hang@heavy

Wednesday 9/11/13

CFNS WOD

Tuesday 9/10/13

Push Press:
2x3@80%
2x3@85%
2x2@90%
2x2@Heavy
then
C&J:
5x1@85%

Monday 9/8/13

FS:
1/1/1/1/1/1/1
Then
3x3@75%

Friday 9/6/13

BS:
3x3@75%
3x3@80%
3x3@85%
3x3@Heavy

Press:
3x3@75%
3x3@80%
3x3@85%
3x3@Heavy
then
3x15 GHD SU
3x15 T2B
then 
5 legless rope ascents

Thursday 9/5/13

Snatch:
3x high pull+below the knee+2xOHS@ 75%
3x high pull+below the knee+2xOHS@ 80%
3x high pull+below the knee+2xOHS@ 85%
3x high pull+below the knee+2xOHS@ Heavy
Then
50 ring dips
50 GHD sit ups
Then
Pick a skill and get better.  Don't be a bitch.

Wednesday 9/4/13

CFNS WOD

Tuesday 9/3/13

Clean:
3x Clean+FS+Below the knee hang clean and jerk @75%
3x Clean+FS+Below the knee hang clean and jerk @80%
3x Clean+FS+Below the knee hang clean and jerk @85%
3x Clean+FS+Below the knee hang clean and jerk @Heavy

Monday 9/2/13

BS:
8x2@90%
Then
100 ABMAT SU
100 Ring Dips
75 T2B
Then
4 sets of 25 WB(20/14).  Sets don't count if reps are broken.  Rest as needed.