Friday 100430-W

Thruster
1-1-1-1-1

Wednesday 100428-MGM

3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters

Tuesday 100427-WW

As many rounds as possible in 20 minutes:
3 Power Snatches (135/95)
9 Kettlebell Swings (70/55)

Monday 100426-WG

5 rounds for load and for time:
3 Back Squat
20 Ring Dips

Post load and time to comments.

Saturday 100424-GG

10 rounds for time:
12 Pull-ups
12 Burpees

Friday 100423-WG

10-9-8-7-6-5-4-3-2-1 for time:
Overhead Squats (135/95)
Handstand Pushups

Wednesday 100421-MM

4 rounds for time:
Run 400 meters
50 Double-Unders

Tuesday 100420-WGW

21-18-15-12-9-6-3 for time:
Power Cleans (95/65)
Sit-ups
Good Mornings (45/30)

Monday 100419-W

Back Squat
2-2-2-2-2-2-2-2-2-2
Resting 60 seconds between sets.

Post load(s) to comments.

Saturday 100417-MW

For time:
Run 200 meters
1 Dumbbell Thrusters (45/30 each)
Run 200 meters
2 Dumbbell Thrusters (45/30 each)
Run 200 meters
3 Dumbbell Thrusters (45/30 each)
Run 200 meters
4 Dumbbell Thrusters (45/30 each)
Run 200 meters
5 Dumbbell Thrusters (45/30 each)
Run 200 meters
6 Dumbbell Thrusters (45/30 each)
Run 200 meters
7 Dumbbell Thrusters (45/30 each)
Run 200 meters
8 Dumbbell Thrusters (45/30 each)
Run 200 meters
9 Dumbbell Thrusters (45/30 each)
Run 200 meters
10 Dumbbell Thrusters (45/30 each)

Friday 100416-W; WG

Deadlift
1-1-1-1-1

Tabata Mash-up
Deadlifts (225/155)
Burpees

Thursday 100415-Rest

Rest Day

Wednesday 100414-MWG

"Danny"
As many rounds as possible in 20 minutes:
30 Box Jumps, 24"
20 Push Press (115/75)
30 Pull-ups

Tuesday 100413-M

For time:
Run 5K

Monday 100412-W G G

Back Squat
5-4-3-2-1

3 rounds:
Max Rep Handstand Pushups

3 rounds:
Max Handstand Hold
1:1 work-to-rest ratio (i.e. Hold for 2 minutes, rest for 2 minutes)

Saturday 100410-WGGG

"PT Tabata"
Tabata Kettlebell Swings (55/35)
Tabata Pushups
Tabata Sit-ups
Tabata Squats

Friday 100409-W; WG

Snatch
1-1-1-1-1 @ 85% 1RM

WOD
5 rounds for time:
5 Sumo Deadlift High Pulls (135/95)
10 Burpees

Thursday 100408-Rest

Rest Day

Wednesday 100307-Chipper

For time:
Row 1000 meters
25 Handstand Pushups
50 Wall Ball Shots (20/14)
75 Shoulder-to-Overhead (30/20)
100 Sit-ups

Monday 100405-W; WGG

Happy Easter!

Find 1RM for...
Back Squat OR
Front Squat OR
Overhead Squat

WOD
"The Chief"
For 5 rounds, as many reps as possible in 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute

Friday 100402-W; WW

Clean & Jerk
1-1-1-1-1 @ 85% 1RM

WOD
5 rounds for time:
5 Ground to Overhead (155/105)
10 Kettlebell Swings (70/55)