Friday 5/18/2012

4 Rounds
21 WallBalls 20/14
15 Power Cleans 135/95
9 Burpee Pull-ups

Thursday 5/17/2012

SWOD
3×5 Back Squats
warm up each work set is the same weight

WOD
3 Rounds
10 Deadlifts 275/195
50 Double Unders

Wednesday 5/16/2012

15 Min AMRAP
10 Dual KettleBell Cleans 53/35
10 Burpees

Tuesday 5/15/2012

” 1/2 Murphy”
800 M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 M Run

pull-ups, push-ups & Squats can be broken up anyway…

Monday 5/14/2012

“DT”
5 Rounds
12 deadlift 155/105
9 Hang Cleans
6 Push Jerks

SWOD after
400m Farmer carry with KB
Men one 70lbs and one 53lbs
Woman one 53lbs and one 35 lbs

Friday 5/11/2012

Skill Work on HSPU

WOD

21-15-9
OH Squat 115/75
Ring Push-ups

Tabata Planks

Thursday 5/17/2012

SWOD Back Squats 3×5
work up to a weight that stays the same for all sets

3 Rounds

10 Deadlift 275/195
50 Double Unders

Thursday 5/10/2012

Deadlift 3-3-3-3

3 Rounds
30 Box Jumps
20 Deadlifts 185/135
10 TTB
20 V-ups

Wednesday 5/9/2012

10 min to Get 1RM Back Squat

WOD

9 Thruster 135/95
50 Double Unders
7 Thruster 135/95
50 Double Unders
5 Thruster 135/95
50 Double Unders

Tabata Jane Fondas

Tuesday 5/8/2012

Bench Press 3-3-3-3

12 Min AMRAP
3 Snatch 110/95
20 double unders