Wednesday 1/17/18...... row, stone to shoulder, push ups

3 rounds for time:

10 stone to shoulders
20 push ups
Row 400 meters

* 1 minute rest btw rounds

Tuesday 1/16/18..... power cleans, wall balls, dubs

#1. Strength - power cleans 5x3

#2. Conditioning- 15 rounds

     2 power cleans
     6 wall balls
     12 dubs

#3. Core strength-

     20 Russians
     15 weighted sit ups
     10 V- ups
     15 back extensions

Monday 1/15/18......shoulder press

#1. Shoulder press 4x3

#2. Conditioning for time:

     10 rounds
9 thrusters
35 single unders


Or.....
CrossFit Kells Wod
2 rounds

50 calorie row
50 dubs
50 KB swings
50 wall balls

Sunday 1/14/17.... pull ups, sdlhp, farmer carry

Conditioning: 3 rounds for time

     10 strict pull ups
      20 sumo deadlift high pulls
     200 meter farmers carry

Friday 1/12/18...... front squat and AMRAP

#1. Strength: Front squat - 5x4

#2. Conditioning: AMRAP- 15

15 wallballs
1 power clean
15 TTB
1 squat clean

Thursday 1/11/18......2015 masters open qualifier

2 Rounds for time:

1,000 meter row
5o Thrusters (65/45)
30 chest to bar pull ups

*25 minute time cap

Wednesday 1/10/18... "Diane"

1. Warm up: 3 rounds
               25 sit ups
               25 back extensions


2. "Diane"
     21 - 15 - 9
Deadlift
HSPU ( or shoulder press)