W.O.D. 5/13/13

Sumo Deadlift 5×3

3 Rounds for time:

200m Run

12 Bar Push Presses

21 Swings

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TGU
3.3.3.3.3

20.16.12.8.4
Dbl Catch Squat
Push Ups
Ab mat
Tuck jumps

Swinging ‘Kelly’

Run 400m
30 Box Jump
30 Swings
5RFT

Ring Dips
3.3.3.3.3

In teams of 3 or 4 – Rack up as many points as possible -

all exercises and points will be on the white board

TGU
5×5

18-15-12-9-6-3

Back Squat
Heavy Seated Twist
T2B

Sumo Deadlifts
5×5

12 min AMRAP

5 Pistols R/L
7 KB RDL
9 Pike Push Ups

Ring Dips
5×5

Minute Stations – Set up like Fight Gone Bad – No rest btwn stations
Rest btwn rds – looking for total reps per round

*Burpees
*Box Jumps
*Chin Ups
*Thrusters
*Row

W.O.D. 5/4/13

Thrusters 3,3,3,1,1

4 Rounds for time:

5 Tire flips

10 OH Lunge

400 m run

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W.O.D. 5/3/13

Push Press 3,3,3,1,1

5 Inverted Ring Press

4 plank rope  climbs

farmers walk

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W.O.D. 5/2/13

Back Squat 3,3,3,1,1

Tabata These:

Air squats

Ab Mat

Mt Climbers

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