Strength:  5 RM front squat

WOD:  

Strength: EMOM for 10 minutes: 6 Handstand Push-ups with increase difficulty of your choice.   Basically work toward deficit push-ups, and then decreasing kip

WOD: 15 minute AMRAP of:

6 HSPU,

9 Box Jumps

12 Air Squats

8 & 9 am class time today.

Part A: find your 1 RM back squat

Part B: Rx is for unbroken rounds of wall balls.

50 - 10 - 40 - 30 - 20 rep rounds, rest as needed.

20 minute time cap

'Fight Gone Bad'
3 rounds
5 minutes work, 1 minute rest

Skill:  Muscle ups:  Kipping, hand grip, and strict wieghted

WOD:  The CrossFit Open 14.4 workout is:

14-minute AMRAP:

60 CALORIE ROW
50 TOES-TO-BAR
40 WALL BALLS
30 CLEANS 95/135
20 MUSCLE-UPS

- See more at: http://therxreview.com/crossfit-open-14-4-workout-announced/#sthash.nui26gjq.dpuf

WOD:  'Linda'
10-9-8-7-6-5-4-3-2-1 of:
Deadlifts 1/1.5 x BW
Bench Press .75/1 x BW
Cleans .66/.75 x BW

*BW = body weight 
So a 185 lb guy would do this wod at 275/185/140

*Dont miss Mobility/Yoga tonight at 7 pm with Patty B!

Skill: Turkish Getups: Build to a heavy one

WOD: 3 Rounds of:
Run 400, Row 500, 100 Double Unders
* do 2 Turkish Get-ups every transition and ending 20/30

Strength:  Overhead Squats or Front Squats
5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, ME @ 90%, ME @ 80%
* Only select overhead Squats if your 1RM is 85/125, otherwise select Front squats. 

WOD: 
6 Minute AMRAP:
5 Pushups -S Use a box,
5 Ring Dips  -S with a band,
5 Handstand Pushups - S 2 Wall Climbs or HS hold

Rest 1 Minute:

6 Minute AMRAP:
7 Situps
7 Knees 2 Elbows
7 V-ups,

Rest 1 Minute:

6 Minute AMRAP:
10 Air Squats  - C Jumping Squats
10 Lunges - C Jumping Lunges
10 Box Jumps 20/24

8 and 9 WOD,  10 AM OLY LIFT

WOD: Partner or Solo:
50 Pullups,
Row 800,
40 Thrusters 65/95,
Row 600,
30 T2B,
Row 400,
20 Burpees,
Row 200
10 Man Makers 20/30

*Partners have your choice of active rest while work is done:)  Wouldn't you like to know....