Friday 4/17/14

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Partner WOD:

- “Bring sally up” air squats

Then straight into (only one partner works at a time)

1 round

- Run 200m

- 30 weighted sit ups (try to use the same KB your gonna use for your KBS)

- 15 Kettle bell swings

- 20 Push ups

- Must accumulate 273 double-unders together

- 20 weighted sit ups

- 13 Kettle bell swings

- 17 push ups

4/16/14 Wednesday

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Clean and jerk- 3 attempts at 90% or more. First attempt will be at 90% then your next two will be above 90%.

WOD- For Time

-30 Pull-ups

-30 Double unders

-30 Kettlebell swings (32/24)

-30 Push-ups

-30 Box Jumps (30/24)

-30 Deadlifts (60/40)

4/14/14 Monday

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Snatch- 3 attempts at 90% and above(first attempt is 90% then the next two will be above 90%)

*15 minute time cap on snatches

WOD- 3 Rounds

- 5 Full Snatches(70/50)

- 10 Lateral Burpees

- 15 Wall Balls

4/12/2014 Saturday

Strength: 10 min EMOM

First 5 minutes

- 1 power clean plus + 2 power jerks

Second 5 minutes (go up every minute and last set should be close to your max)

- 1 power clean + 1 power jerk

WOD: 2 rounds

- 20 weighted lunges

- 20 box jumps

- 20 jumping pull ups