Monday 051313 at 5:15 am

warmup with 3 rounds: 1 min plank, 8 T2B, 15 pushups

DL 10 singles (heavy)

AMRAP 

1 round is:

3x dead clean, FS, press

3 pullups

2x dead clean, FS, press

2 pullups

1x dead clean, FS, press

1 pullup

Saturday 051113

Warmup the overhead position and the squat 

Strength: either OHS or FS + MP 5-5-3-3-3-1-1-1

20 min AMRAP 

Rack walk 2xkb 100 yd out, 100 yd back

15 wallballs

15 slams

Friday Funtime

Warmup however you like, just make sure you cover the overhead position and the squat. 

40 sec plank, R plank, L plank. Rest 15 sec. L plank, R plank, 40 sec plank

3 rounds, quickly but not for time:

MAx effort FS 155#

1:00 jerks 2xkb

30 sec overhead hold

If there's 4 of us, we'll do I go/you go. One works while the other rests & keeps time. 

Wednesday work

warmup: run 400, 4/4 TGU

work:

4 rounds* :

100' farmer carry L
100' waiter walk L
run 400
100' rack walk R
100' waiter walk R

4/4 TGU
2/2 arm bar stretch

Tuesday 050713

515 am

Joint mob
Tabata RKC planks
5 reps kb snatch w/ 30 sec hold L/R med heavy

10 rounds of 2 reps for quality:
DL
MP (kb or barbell)
Weighted pullup (kb on foot) or C2B
Floor press L/R

Sunday WOD

7am

Warmup

BS 7x5 (60-75% 1RM)

5x5 clean & pp

100 pushups

Friday Funtime

10 rounds:

10/10 clean & pp
2 weighted pullups