WOD 5.31.13 Friday

10 min EMOM
Odd: 6 Lunge steps in front rack, 155/105 (from ground)
Even: 3 Weighted pull-ups

20 min amrap
5 Deadlifts, 225/155
10 T2B
15 Wallball, 20/14

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WOD 5.30.13 Thursday

For 30 min:
E2 min for 10 min
10 Calorie Row
8 Burpees
6 Power Cleans, 115/75

E2min for 10 min
10 Calorie Row
8 Box Jumps, 24″/20″
6 Push Press, 115/75

E2min for 10 min
10 Calorie Row
8 Front Squats, 115/75
20 Double unders

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WOD 5.29.13 Wednesday

Back Squat
1 x 5 (70%)
1 x 5 (80%)
1 x 3 (85%)
1 x 2 (90%)
1 x 1 (100%)

3 rounds for time of:
5 Rope ascents
21 Ring dips
50 Squats

“Fitness”
12 min amrap
200 m run
5 Pull-ups
8 Burpees

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WOD 5.28.13 Tuesday

Push Press
1 x 5 (70%)
1 x 5 (80%)
1 x 3 (85%)
1 x 2 (90%)
1 x 1 (100%)

Press
3 x 4 (75%)

8 rounds for time of:
10 Kettlebell swings, 70/53
30 Double unders

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