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1/29 Additional Info

Found this on Mobility WOD - an excellent source of material.
K Star has a wealth of knowledge, check his website on a regular basis.

*The following video was taken from - www.mobilitywod.com

1/28 WOD

I am taking off until next Thurs. I think my body needs a break. I got really sick, really quick---that never happens...
With all that being said, the CF Open coming up, and a change of programming for the May and July competitions---a 5 day break is in order.
If you MUST do some sort of workouts between now and Thursday---keep it real light. Its only 5 days, you won't lose any strength or speed.
See you in 5....if you need me, text me...

1/27 WOD
Build to 1RM Push Jerk;


and then;

Complete as many rounds as possible in 3 minutes of:
Thruster x 10 (95/65)
Knees to Elbows x 10

R5 min, then;

Complete as many rounds as possible in 3 minutes of:
Push Press x 10 (95/65)
Kettlebell Swings x 10 (55/35)

1/24 WOD

Three sets of:
Bulgarian Split Squat x 6
Rest 60 seconds
Muscle up attempts x 3 (if you are good at MU's, do them strict)
Rest 60 seconds;

and then,

100 Dbl Unders
Row 2k for time

1/23 WOD
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8 reps
Rest 60 seconds;

and then,

8 in AMRAP
Kettlebell Swings x 15 reps (55/35)
Hand-Release Push-Ups x 10 reps

1/20 WOD
In Greensboro, judging at the War of the WOD's...

4 sets
Pwr Cln x 4 (add weight each set)
R 60;
then,
OHS x4 (add weight each set)
R 60;
*complete all cleans, then move to OHS


and then,

Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run

Your power clean and squat are with the SAME bar. Choose wisely---but NOT super easy...

As far as we know we will be doing this workout at CF Kernersville...if there is an issue with equipment (they may be having a class), we will move the workout to Brents new spot.