Friday April 1 2011

The Filthy 5
50 Muscle Ups
50 Dead Lift 225/185
50 Weighted Ring Dips 50/25
50 Strict Pull Ups
50 BW Cleans


5 rounds of:
400 M Run
5 Muscle Ups
50 Squats
200 M Run
10 OHS

Skill:
OHS

Thursday March 31 2011

Retest:
Find your SRM in the lifts you did at the beginning of the month. Bench and Shoulder Press, Deadlift, Squat, and Power clean.

Wednesday March 30, 2011

5 rounds of:
40 D/U's
30 Box Jumps
20 Sit ups
10 Burpies
5 Snatches

Tuesday March 29/11

Strength WOD A
3x5 Squat
3x5 Shoulder Press
3x5 Power Clean
Remember, if you made them, move up.

Monday March 28 2011

Warm Up, 3 rounds of:
Skipping
TnB Lunges
Ring Dips
wall Ball
Mobility

WOD:
Cindy:
5,10,15
Pull Ups
Push Ups
Squats

Sunday March 27 2011

Strength of choice 3 3 3 3 3
increase each set
Then:
Sectionals Wod 1
30 D/U's
15 Snatches

Saturday March 26,2011

Strength W/O, Squat, Bench, Dead
Conditioning Wod - 4 rounds of:
400 M Run
25 Box Jumps
25 KB Swings
5 HSPU