Monday

Monday May 20 2013 Part 1: Power Clean 1-1-1-1-1 Part 2: 10-8-6-4-2 DB Push Press (45/30) (2-count hold at top) Knees to Elbows Pistols

Saturday

Sat. May 18 2013 Team WOD (3 person teams): Run 200m each (relay) 150 Thrusters (45#/30# dumb bells) 100 Chest-to-bar pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works 1 person holds 115/78 lbs (overhead/at shoulders) 1 person rests * If the...

Friday

Friday May 17 2013 Part 1: Deadlift 15×2 @ 60% Part 2: AMRAP 10 min: 3 Muscle Ups 8 Kettlebell Swings (32/24k) 15 Squats

Thursday

Thurs. May 16 2013 “Bull” Two rounds of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile

Wednesday

Wed. May 15 2013 Part 1: Clean & Jerk (Squat) 1-1-1-1-1 Part 2: 5 Rounds for time: 15 Sit Ups 10 Box Jumps (24/20) 5 Ring Dips Every Minute on the minute do: 5 Clean & Jerks (GTOH) (135/95) If you don’t complete the 5 C&J in the minute, workout ends...