Friday Funtime

Warmup 3/3 TGU alt each side each rep

Work: 5 rounds for quality reps

8/8 1 arm swings (tip: rotate, relax the arm, pack the shoulder)
3/3 c&p (tip: feet together, lock everything down)
8 HPRGSR (high pull release, goblet squat release)
5/5 1 leg DL

Short rest

5 min snatch (grip saver tip: unwind & let gravity work on the drop)

Thursday work

Warmup with 1 set almost to failure of: pushups, ring rows, 1 arm swings.

Tabata:
Handstand hold
Plank

AMRAP
Double kb press 3-5 reps
FS 2 in the rack 3-5 reps

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