Thursday 5/1/14... 5 RFT....shoulder press, SDLHP, snatch, farmers walk

warm up: 2 rounds
15 OHS w/pvc pipe or body bar
15 KB swings (light)

5 RFT:

7X shoulder press

7X SDLHP

7X Snatch

200 meter farmers walk

Wednesday 4/30/14....Deadlifts,squats,kte,run

Conditioning WOD:

21 Deadlift
50 air squats
25 KTE
Run 400
15 Deadlifts
50 air squats
25 KTE
Run 400
9 Deadlifts
50 air squats
25 KTE
Run 400

Tuesday 4/29/14... 3 RFT - KB,T2B, run 200....3 RFT - 10 pull ups, 15 burpees....3 RFT - 5 STOH, 30 DUBS

Conditioning WOD:

3 Rounds for time
20 KB swings
10 TTB
200 Run

*rest 2 minutes

3 Rounds for time
10 chest to bar pull ups
15 burpees

*rest 2 minutes

3 rounds for time
5 shoulder to overhead (heavy.. strict, push or jerk)
30 DUBS (120 singles)

Monday 4/28/14...SWOD: Power cleans; WOD: 3 Rounds - thrusters + HPC

SWOD: Power Cleans
Spend 15 minutes finding your 1 rep max

WOD:
3 Rounds for time:

30 thrusters (75/55)

30 hang power cleans

Sunday 4/27/14...."Lunging Annie"

50-40-30-20-10

sit ups
dubs (singles x 4)

*lunge 30 steps between rounds

Saturday 4/26/14.... 6 rounds - run, push press, deadlift, burpee

Warm up: 3 rounds
20 squats
20 lunges

Metcon:

6 Rounds for time: 
Run 200/ Row 250
12 Push press
10 Deadlift
8 Burpees

Friday 4/25/14....SWOD - back squat, Metcon- DB snatch, Farmer walk, wallball

Warm up: run/walk 200 meters on incline 10-15

SWOD: Back squat 10x5

Metcon: 5 rounds for time
10 DB snatch
45 meter farmers walk
10 wallballs
45 meter farmers walk


*look at these pants!!