Friday the firsta March

warmup with a 400 run.

CC today: HSPU, bridges, pushups

in between each set, do 30 reps of the kb lift of your choice (swing, clean, snatch, windmill, TGU, etc.)

Thursday WOD

Last one for February

25 h2h
1:30 plank
25 h2h
1:30 plank
Flexed hang
15 hspu
PC&PJ 5x2
Flexed hang
15 hspu
BP 5x3
Flexed hang
15 hspu
Pullup ladders

Wednesday WOD 022713

5 min kb snatch, max reps

25 pushups, 25 ring dips

Janda sit-up 4x2

Bird dog, 1 arm press 5-3-2

DL 10x2

Tuesday 022613

Warmup: 50 reps, any combo of: swings-cleans-snatches-windmills-TGU-presses

Plank 1:00, 20 T2B, 20 wallballs

FS 5x2

PC 5x2

Pullup ladder, if you're doing one

Sunday WOD 022213

warmup with a 400 run, then we will get to some RKC planks, and whatever swings, snatches and stretches to get you loose.

4 RFT:
25 Curtis Ps (kb clean, squat, lunge, press, repeat for other side)
run 800ish (my street and Bretts)

Friday WOD

nothing today but front squats, single leg deadlifts and some presses.

warmup with CC squats, 3x4 Janda, 25 air squats

FS 7x5

* work these in b/t sets: single leg DL w/70#kb, 8 reps & 5-3-2 single arm press *

Thursday 022113

Warmup: CC pushups, pullups, 20swings L/R, 5-3-2 1arm press, 5 windmills L/R

1:50 plank

PC & press 7x5

150 heavy swings for time