WOD 5-21-12

TALL SQUAT SNATCH

3-3-3

HANG SQUAT SNATCH

(go up 5-10% in weight of TS)

3-3-3

SQUAT SNATCH

(go up 5-10% in weight of HS)

3-3-3

WOD

10 x POWER CLEANS 135/95

15 x WALL BALL 20/16

5 ROUNDS

WOD 5-18-12

STRENGTH

OVERHEAD SQUAT

3-3-3-3-3

WOD

10 x DEADLIFT 165/100

12 x HR PUSHUP

AMRAP IN 10 MIN

FINISH = TABATA SITUPS

WOD 5-16-12

30 x BACK SQUAT 135/95

20 x BW ROWS

10 x STRICT HSPU

20 x FRONT SQUAT

20 x BW ROWS

10 x STRICT HSPU

10 x HANG CLEAN

20 x BW ROWS

10 x HSPU

FINISH = 800 METER SANDBAG RUN

WOD 5-15-12

ROW 1000 METERS

50 x THRUSTERS 65/45

30 PULLUPS

FINISH = PUSHUP PYRAMID

               5-4-3-2-1

WOD 5-14-12

7 x SQUAT SNATCH'S 95/65

10 x BURPEE'S

7 ROUNDS

FINISH = CORE WORK/ YOUR CHOICE

WOD 5-11-12

STRENGTH

1 SET x 20 REPS BACK SQUAT

5-10% MORE THAN LAST

WOD

30 x DOUBLE UNDERS

10 x POWER SNATCH 95/65

AMRAP IN 10 MIN.

CORE WORK

10 x V-UPS 25/15

20 x RUSSIAN TWISTS 25/15

5 ROUNDS

WOD 5-9-12

3 x POWER CLEANS 135/95

6 x SIDE TO SIDE PUSHUPS

9 x RUSSIAN KB SWINGS 50/35

AMRAP IN 3 MIN.

REST 1 MIN. BETWEEN ROUNDS

5 ROUNDS

FINISH = 15yd PROWLER PUSH 90/180

              HIGH/HIGH 5 ROUNDS

WOD 5-8-12

RUN 400 METERS

21 x TOES TO BAR

12 x OHS 135/95

3 ROUNDS

FINISH = 30 x UNBROKEN BURPEE TO PLATES

WOD 5-7-12

"ANGIE"

100 x PULLUPS

100 x PUSHUPS

100 x SITUPS

100 x SQUATS

FINISH = 30 x STRICT HSPU