Wednesday 06.19.2013

Front Squat 5×5
then
Romanian Deadlift 4×10
Strict Toes to bar 3×10
(alternate RDL and T2B sets)

Tuesday 06.18.2013

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Gantry Endurance WOD
3 x (200m, 400m, 600m)
recovery is 1:1, work:rest

Monday 06.17.2013

Thurster
3×5
then
3 rounds for time:
21 Thrusters 75/45#
21 Double unders

Sunday 06.16.2013

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Saturday 06.15.2013

Max height box jump
then
Max reps rope climb in 2 minutes
then
1 mile for time

Friday 06.14.2013

15 minutes to establish 3RM bench press
then
1 minute max reps with 75% 3RM

Wednesday 06.12.2013

Five rounds for time of:
10 Knees to Elbows
10 Power snatch 75/45#
10 Wall ball 20/14#

Monday 06.10.2013

Back Squat 5×5
then
AMRAP 10 minutes of
50′ Walking lunge 45/25#
25 sit ups