Wednesday WOD

Warmup: run 400, joint mob

Kb running Elizabeth

21-15-9
Cleans 2xkb
b/t these two run 2 sprints
Ring dips

150 swings for time, 1 arm. Break them up any way you like

Monday barbell wrasslin

041613 @ 515 am

Warmup: joint mobility

100 squats for time

With a barbell, 5x3:

Row
DL
PC
PP
GM
BS

In between your sets, pick a kb lift (swing, clean, snatch or any variation of) & give it some attention.

Friday Funtime

Quick warmup: 30 pushups, 25 squats, 20 kb rows

Planks: 30/30/30 side/center/side x2

10-2 kb snatch by 2s
2-10 double FS by 2s

* 20 1 arm swings each set

Monday WOD 515 am

Warmup: 30 light snatches, 12 spiderman pushups, 1 trip up the rope, 3:30 plank (rest as needed)

AMRAP 20 min
6 kb cleans L/R
Double kb rack walk
Run 400
Rope climb from yore arse

Sunday WOD 7 am

Warmup 3x8 each side: swing, front squat, push press/jerk, kb pushup

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Friday Funtime

515 am WOD

Warmup: hspu, pistol progressions, CC pushup progressions

30 TGU
30 FS
30 BS
30 double kb cleans

Tuesday WOD 040213

515 in the am

Warmup with: a few rounds of bridge holds, getup situps, L-holds, handstand, box jumps on the bumper pile

4 RFT:
8 kb cleans L/R (24 or 32 kg)
Sprint 200, recover 200
Rack walk L out, rack walk R back
25 Spider-Man pushups

Press the heavy kb a time or three before you go.