Monday 5/7/2012

5K for time

Friday 5/4/2012

SWOD
Push Press 3-3-3-3

“Close-Talker”
AMRAP 15 min
30 DU
20 wall balls 20/14
10 box jumps 24/20

Thursday 5/3/2012

SWOD
Hang Power Snatch  3-3-3

WOD
“Marathon”
run 400m
26 push ups
2 HSPU
run 400m
26 front squats  135/95
2 OHS  135/95
run 400m
26 KB swings 53/35
2 KB snatch 53/35
run 400m
26 pull ups
2 muscle ups

Wednesday 5/2/2012

SWOD
5 sets of max strict pull ups

WOD
3 Rounds
20 KB swings (70/53)
20 HR push ups
20 KBSDHP (70/53)

Tuesday 5/1/2012

SWOD
box squat- 8 sets of 2
(50% of 1RM for speed) 1 min rest between sets
WOD
Burpee/Box Jump ladder
15 min running clock
min1- 1 burpee 1 box jump
min 2- 2 burpees 2 box jumps
etc… for the 12 min or until you can’t complete the rounds.

Monday 4/30/2012

Bench Mark for April
“Elizabeth”
21-15-9
Squat Clean 135/95
Ring Dips

use the same scale as on the 1st of April

Friday 4/27/2012

Regionals in San Antonio.!!!

Teams of 2

For time:
20 Partner deadlifts 455/315
20 Handstand push-ups
20 Partner deadlifts 455/315
20 Handstand push-ups

Thursday 4/26/2012

accumulate 1,000 Feet of Rope climb for time

Tuesday 4/24/2012

100 Forward Rolls For time!

Just kidding don’t do this

Monday 4/23/2012

Warm-up
3 mile run

SWOD
Back Squat 5-5-3-3-1-1

WOD
12-9-6-3
KB Swing 70/53
Thruster 105/75
Pull-up
Abmat Sit-up