WOD: 9/6/15

Skill/Stability/Strength 
20 minutes to work to a mas of:
1 Push Jerk + 1 Split Jerk
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning 
For time:
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 DB Push-ups
50 Pull-ups
20:00 Cap

[Rx+: 60/45; C2B Pull-ups; Start and finish the workout with 50′ Handstand Walk]

Auxiliary
a) Zottaman Curls: 3 x 10. Rest 60s
b) Ring Support: 3 x 30-60 seconds

WOD: 9/5/19

Skill/Stability/Strength
1) EMOM x 8: Front Box Squat: 8 x 3 @75% of Last Monday
– If no 1RM Front Box Squat use 60% of 1RM Front Squat

2) Power Clean: 5 x 2 @75%, every 60s.

Conditioning 
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

Auxiliary

4-5 Rounds:
a) RDL x 10 Reps
b) Single Leg Banded Hamstring Curls x 15-20 each leg