Tuesday 5/13/14... SWOD: Overhead squats - 1 rep max, then AMRAP - 10

SWOD: Overhead squats
find your one rep max

then...

AMRAP-10
 5 Power snatches (95/65#)
 3 Overhead squats (95/65#)
 1 Burpee box jumps (24/20")
*burpee box jumps increase + 1 every round

Monday 5/12/14....AMRAP 25 - 5 bench press, 10 push press, 15 dips

Warm up: 2 rounds
15 OHS (pvc or light body bar)
15 KB swings (light)

Conditioning:

AMRAP-25

5 Bench press

10 Push press

15 Dips

When someone is only a few seconds behind me on the run

Sunday 5/11/14..... Happy Mother's Day

Warm up: Run 800

METCON: 4 Rounds for time

400 meter run
15 Wallballs
15 Deadlifts (225/155#)

Cash out: 100 partner throw downs (switching every 25)

Saturday 5/10/14....Warm up: 3 rounds - 3 good mornings + 3 back squats.... then Partner WOD

Warm up: 4 rounds
3 good mornings + 3 back squats

PARTNER WOD:

100 DUBS/ 400 singles (one partner at a time)

50 FRONT SQUATS (one partner at a time)

100 LUNGES (both)

50 BENCH ( one partner at a time)

100 SIT UPS (both)

50 HPC (one partner at a time)

100 DUBS/ 400 singles (one partner at a time)

Checking the daily WOD on line.....

Friday 5/9/14.... "FILTHY FIFTY"

Thursday 5/8/14...."Nancy" or "Riding Dirty"

Warm up: 4 rounds
10 KB swings (light)
20 walking lunges


"Riding Dirty"
10 Rounds:
250 Row
5 Overhead squats (135/95)

or......

"Nancy"
5 Rounds
15 Overhead squats (95/65)
400 meter run

Wednesday 5/7/14....... WOD: 21-18-15-12-9-6-3 Thrusters, pull ups, Run 200 on the dashes

Conditioning WOD:

21-18-15-12-9-6-3

Thrusters
Pull ups
* Run 200 on the dashes

Day 3 of clean eating.......
Day 3 of Deating clean….