Saturday 5/16/15.... 1.C&J 2.Back Squat 3. metcon

1.  Clean and JerkWork up to a heavy CJ – not max

2.  Back Squat

Work up to a heavy 3-rep back squat

3.  For time:

1k Row
15 CJ, 135/95
100 Air Squats

Friday 5/15/15.. 1. front squats 2. 5RFT - pull ups,hip extensions,air squats,row

1. Squats - Front

A.  3-rep heavy
B.  10-rep heavy

2.  5RFT:

10-8-6-4-2 Strict Pull ups

30-25-20-15-10 Hip Extensions

30-25-20-15-10 Air Squats

500-400-300-200-100m Row

** first round would be 10 pull ups,30 hip extensions,30 air squats,500 meter row/or run

   second round - 8 pull ups,25 hip extensions, 25 air squats, 400 meter run/row

Thursday 5/14/15.... power cleans, burpees, run 200

  4 RFT:
7 Power Cleans, 135/95
7 Burpees
200m Run

Wednesday 5/13/15.. Lurong Challenge Wod

Part A: At the sound of “3,2,1 GO” the athlete has 5 minutes to complete as many rounds and reps of 

5 Box Jump Overs 

10 Toes to Bar/Knees to elbows/Ab-Mat Sit Ups.

3 MINUTE REST PERIOD: 

Part B: 3 minutes to complete as many reps of Squat Clean Thrusters/Ground to Overhead.

Day 3 of eating clean on the challenge

Tuesday 5/12/15... Back Dquats + 3 AMRAPS

STRENGTH:

EMOM x5 (every minute on the minute)
2 Back Squats @ 85-90%

METCON:
AMRAP -5
10 Wall Balls (M-20#/F-14#)
10 Push Ups

 AMRAP-3
15 Kettlebell Swings (M-70#/F-55#)
15 Pull Ups

AMRAP: 1 minute
Burpees

*Score total reps completed

Monday 5/11/15..."Kelsies naptime"

Kelsie’s Naptime

3 Rounds for time

10 Deadlift (190)

15 Box Jumps

20 Air Squats

10 Power Cleans (115)

15 Pullups

200 Row

Sunday 5/10/15...Happy Mother's Day.... KB swings, sit ups, lunges

21 - 18 - 15 - 12 - 9 - 6

KB Swings
Sit ups (double reps)
Lunges
* Run 200 on even rounds

"Mamma...Suzie's mom says that you crush kettlebells and sit-ups like a BOSS on Sunday mornings. Do you?"

"Like it's my job, dear. I annihilate that sh#t"