Tuesday May 31 2011

Warm up: 10 min.
Skill: Review Movements
Wod: Starting Strength WO
3x5 Squat
3x5 Shoulder Press
1x5 Dead Lift

Monday May 30 2011

Warm Up: 2 min out 2 min back.
1xCFHQ, Mobility: Calf/ankle
Skill: Snatch Balance
Snatch: 1 1 1 1 1 1 1 1 1 1
Wod AMRAP 8 Min
4 Snatch at 60%SRM, 21 D/U's

Sunday May 29 2011

No scheduled classes.
Olympic Lifting with Gleason
9:00-12:00

Saturday May 28, 2011

Warm Up:
2 out 2 back.
1xCFHQ
Mobility, Calves, Quads, Glutes
Skill: S/P


Wod, AMRAP 20 Min of:
3 Shoulder Press @ 75% of max
1 HSPU
5 K2E
10 Box Jumps

Mobility:
Shoulders

Friday May 27, 2011

Eva
5 rounds of:
800 M run
2 Pood KB Swings
30 Pull Ups
Scaling:

Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups


Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups

Thursday May 26 2011

Warm Up: Dynamic
Med ball, Squat Wrastle.
Skill: Ball Ups,Dead Lift
Strength: Dead Lift/Bench Press
1 1 1 1 1 1 1
Wod: Tabata Burpies

Wednesday May 25 2011

WOD, 5 rounds for time of:
200M Sprint
10 Burpies
200 M Backwards
15 PC 135/95
20 Back Extensions

Warm Up:
Dynamic
3x 10 H Swings,WB,P/U
Couch Stretch
Skill: Headstand